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13 March 2013; The Scrapper King Returns

12
Mar

13 March 2013; The Scrapper King Returns

Neey

Officer Neey is an AMAZING Coach and Cop. and our kids DEFINITELY love him!!!

Warm-up: With a Partner…. Row 500m, partner does   1 push-up for every stroke. Row 250m, partner does 1 jumping squat for every stroke.

Strength: Deadlift 21. Deadlift 15. Deadlift 9. RX 225/155. Pick the heaviest weight you can go UNBROKEN with.

Try to make each set unbroken, touch and go with perfect form.

WOD:

Three 8 minute Rounds of 30 seconds on, 30 seconds off…

Toes to Rings

Kettlebell Swings 70/53

Burpee Plate Jumps onto 2×45# plates

Cool Down: 100 Double Unders for time skill work, Row 100m for every trip

3-13-2013