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27 June 2012 – “.357 Magnum”

27
Jun

27 June 2012 – “.357 Magnum”

 

Think it’s HOT?  We know it’s HOT.  Our one Dr. Jamie Mc comments on Heatstrokes and the HEAT in Houston on Channel 2.

A good reminder: please be drinking water prior to coming to the box! And, we’ve just installed a fan to take the heat out of the box which will help a bit with the heat (thanks Coach Hernan!)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-up

Run to Branard Dead End and Back

Partner up with someone of similar wallball skill!

You do 15 abmat situps, while your partner does 15 wall ball (as heavy as possible) – 4 rounds

Skill

Introduction to GHD Machine

10 Minutes of adjustment, reasoning – 10 GHD situps / 10 Back Extensions

 

Strength

Squat Clean – Find 1 Rep Max

 

WOD – .357 Magnum

AMRAP 12 Minutes

3 Squat Cleans (95#/65#)

5 Front Squats (95#/65#)

7 Burpees over Bar

Sprint to Cone and Back

 

Cool Down

DRINK A GALLON OF WATER

 

 

 

 

 

 

 

 

 

 

 

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