Thursday 11.03.2022

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CONGRATULATIONS TO THE MFD TEAM FOR SLAYING THE INFERNO THIS YEAR! The Champions from this year’s Inferno of the Badges donated their $812 first place prize purse to “Operation Warm”. We could not be vicariously prouder to humbly support this exact sentiment that these wonderful Ninjas who serve & protect our collective community. Yessssss, altruisssssmmmmmm!!!!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Front Squat Triples
Warm-ups & Working sets x 5:00

Every 3:00 x 5 Rounds total complete the following:

Front Squat x 3 reps

*Build to the heaviest/best three rep possible and hit it for two or more of the final efforts)

Post scores to comments.

“Scars Smile”
For time

Run 400m
21 x Sumo Deadlift High-Pull (95/65lbs)
30 x GHD Sit-ups

Run 400m
15 x Sumo Deadlift High-Pull (95/65lbs)
20 x GHD Sit-ups

Run 400m
9 x Sumo Deadlift High-Pull (95/65lbs)
10 x GHD Sit-ups

Notes: Scaling will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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