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21 September 2012; “Fezzik”

21
Sep

21 September 2012; “Fezzik”

Warm-up – Rolling Gone Bad

3 x 1 minute rounds of Foam Rolling, PVC Pipe, and Slow Slam Ball Depth Airsquats

Strength/Skill 1 – Zercher Squat 5,5,5,5

Skill/Strength – Zercher Walks – Gain familiarization with the Zercher Walk and complete 1-2 walks from rack to Astroturf and back

WOD – “Fezzik”

4 minutes Wallball for Max Reps AHAP

Rest 2 minutes

3 minutes of Burpees for Max Reps

Rest 3 minutes

2 minutes of Turkish Getups with Heaviest Sandbag or Slam Ball possible

Cool Down – 25 GHD Back Extensions with a 3 second hold at top of each rep

Great Farmer’s Carry!!!!

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