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"A WEEK OF HEROES"


FRIDAY



Warm UP;
-PVC Stretch
-Leg Stretch
-Burgener Warm Up 

-2 Rds w/ Empty Bar

• 4 Squat Snatch
• 6 Hang Power Snatch
• 4 Overhead Squat

WOD#1:  

"RANDY"

FOR TIME

• 75 Power Snatches (75/45)

– Beginner: 9-12 minutes
– Intermediate: 6-8 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

 In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.


COOL DOWN: Core/Mobility

• 1000m Row

-5-10 Stretch/Foam Roll

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