Monday 09.28.2020

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Bethany handstands for a uniquely inverted view of the Purgatory Falls! YESSSSS

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
7 x Air Squat
7 x Push-ups
7 x Medicine Ball Cleans (20/14lbs)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat Doubles
Complete the following Every 2:00 for 5 rounds.

2 x Front Squat


  • Today athletes will be advised to hit sets of two reps at 75% range of a 1 rep max.
  • Priority is on the range of motion and squat emphasis in preparation for the following benchmark “Karen”.
  • Going lighter or more aggressive on sets today is at individual discretion.

Complete for time

150 x Wallball (20/14lbs)


  • This is a Benchmark workout today.
  • Log this benchmark score for comparison to prior attempts.

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Samy Daghir

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