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Thursday 12.23.2021

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Warm-up Drills
I. Row 500m + 30 x Hollow Rocks
II. ROMWOD Poses
III. Dynamic Series
IV. Mobility Drills

“Atmospheric River”
3 Rounds for time vs an 18:00 time cap

Row 500m
30 x Toes-to-Bar
30 x Reverse Burpees
30 x Walking Lunges (Dumbbell Low Carry)
Rest 1:00

Row 500m
20 x Toes-to-Bar
20 x Reverse Burpees
20 x Walking Lunges (Dumbbell Low Carry)
Rest 1:00

Row 500m
12 x Toes-to-Bar
12 x Reverse Burpees
12 x Walking Lunges (Dumbbell Low Carry)

Post scores to comments.

Skill Development
I. Handstand Skills, Drills, Walks x 8-10:00

Samy Daghir

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