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Posted: September 10, 2017

Monday, 11th September

Unicorn Daily Challenge

100 Double Unders/ 300 Singles

Warm-up

3 Rounds:

1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side (Video)

Followed by…
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

1 Round, at moderate intensity:
200 Meter Row
1 Rope Climb
1 Bear Complex

ALWAYS REMEMBERED

Today is a day that we honor the fallen.
The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives 
lost.Teams of 2:

“Buy-In”
2001 Meter Row

4 rounds:
9 Rope Climbs (15′)
11 Bear Complexes (115/80)

“Cash-Out”
2977 Meter Row 

Teammates alternate through the total work as they see fit. Post times to the leaderboard below.

Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).

30:00 Time Cap