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Thursday 09.30.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills

Impact/Focus: Pull-up Strength & Conditioning
Select from the following options and complete the tasks assigned every minute or two minutes as shown below;

I. Every minute on the minute option
x Pull-ups @ 10-9-8-7-6-5-4-3-2-1 reps /minute

II. Every other minute on the minute option
x @ 10-8-6-4-2 reps /minute

Post scores to comments.

“NUMLOC”
For time
30 x Medicine Ball Cleans (20/14lbs)
40 x Burpees
50 x GHD/Abmat Sit-ups
60 x 1-arm Dumbbell Snatch (50/35lbs)
70 x Wallball (20/14lbs)

Rx+ Chipper Add-ons (@ end)
10 x Muscle-ups
20 x Power Snatch (115/85lbs)

Notes: Additional challenges pending for the Rx+ and partner WOD options; scaling will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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