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January 5, 2012

January 6, 2012

Do the work, Skander, just do the work.

Warmup: 3 rounds

10 Airsquats
10 tuck jumps
10 passthrus
45 sec tool hang with 4 k2e
10 pushups

Specific strength: 3 rounds, focus on form, work consistently

10 KB lunges, each leg, KB held overhead above forward knee
10 Snatches, each hand.

-Lunges not as hard as expected, needed more.

70 KB lunges for seasoning.

AMRAP 20 minutes

5 k2e
10 pushups
15 air squats

15 full rounds.

Then:
Max tool head hang in 300 seconds- completed 190 seconds of 300 seconds.
Max FLR in 300 seconds- completed 280 seconds of 300 seconds.

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