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IMG_9024Image: Congratulations on earning your Bachelor’s Degree, Sandhammer!

– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. Coaches Choice
III. Mobility

Impact/Focus: Weighted Static Dips
Based on you current level of progression complete ONE of the following options.

I. Weighted Dips 8-8-5-5-3-3-1-1
II. Static Dips 8-8-5-5-3-3-1-1
III. Banded Static Dips 5-5-5-5-5-5-5

Notes: The first two sets of each option are unloaded or scaled bodyweight warm-up sets.

Post scores to comments.

Complete for time
Row 50kcal
40 x Toes-to-bars
30 x Single Dumbbell Thruster (50/35)
20 x Windshield Wipers (95/65)
10 x Hang Power Cleans (95/65)
200ft Bear Crawl (around 4 red tape poles)

Notes: This workout will have a 22:00 time cap.

Post times to comments.

Samy Daghir

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