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Tuesday 10.07.2017

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ANNOUNCEMENTS:
– Our November on-ramp begins TONIGHT; Tuesday Nov 7th at 6pm! Spread the word!

Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Clean Doubles
Warm up as needed (3 sets x 3 reps) before working through five sets of two reps each, as outlined below for the Power Clean. Sets should increase in weight, reps are touch and go style.

Power Clean 2-2-2-2-2

Post scores to comments.

“Wuufe”
Four rounds for time of
Row 350m
20 x American KB Swings (32/24kg)
15 x Box Jumps (24/20”)

Post scores to comments.

Samy Daghir

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