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KELLY

DATE: Wednesday, April 6, 2016     METCON: “Kelly”  5 RFT: 400M Run 30x WB 20/14 30x BJ 24/20 Cap: 30-35 Min  CASH-OUT/ MOBILITY:   2 rds: 60 Second Plank 20x v-ups 20x Russian Twist 

EMOM & AMRAP

DATE: Tuesday, April 5, 2016 Happy Birthday Ben Hailey!  SWOD/SKILL: 12 Min EMOM: ODD: ME Row (cal) EVEN: 3x P.snatch (work up to heavy set of 3 reps) METCON:  10 Min AMRAP: 10x Burpee 25x DU 1x Rope Climb CASH-OUT/ MOBILITY: Foam Roll Shoulder Mobility

HUGE THANKS…

HUGE THANKS…

I can’t even express how thankful I am for all the help I have had this past month. We had just a short time to get CrossFit Droogs up and running. Check out the BEFORE & AFTER pics below…. this all happened in exactly 1

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D.T.

DATE: Monday, April 4, 2016 SWOD: 5×5 LBBS (Low Bar Back-squat) -3 Sec. pause at the bottom of squat METCON: D.T.  5 RFT:  12x DL (Deadlift) 155/105 9x HPC (Hang Power Clean) 6x PJ (Push Jerk)  Cap Time: 15-20 Min   MOBILITY: -Glute Smash (lax

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