Thursday 12.19.2019

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Holiday Hours Information
Monday: Normal Hours
Tuesday: Closed (Christmas Eve)
Wednesday: Closed (Christmas Day)
Thursday: Normal Hours
Friday : Normal Hours
Saturday: Open Gym 9-11am

Warm-up Drills
I. Row 500m
II. Dynamic Drills & Foam Roller Therapy
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions. After the first ten minutes take one minute to rest and reset before proceeding through the Ring Dip work capacity training.

10:00 x EMOTM
5,4,3,2,1,5,4,3,2,1 reps
(**Strict Ring Dips or Scaled Dips)

Rest 1:00

5:00 x Max Reps as follows
(**Kipping or Scaled Dips)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

“Truffle Shuffle”
6 Rounds for time of
1 x Shuttle Run
6 x Power Cleans (135/95lbs)
12 x Toes-to-Bar
:30 rest

Notes: The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores (total time, including rest intervals) to comments.

Samy Daghir

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