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10.27.2015

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IMG_3330“It is abundantly obvious here that for longer than we can tell, the truth is immeasurably greater than all the tiny fragments we have so far been able to discover.”–attributed to Pavlov by Luria (1947)

ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Frankenstein”
7 Rounds for time of
1…7 x Clean & Jerk (155/105lbs)
6 x Pull-ups
9 x Wallball (20/14lbs)
12 x Abmat Sit-ups

Notes: Round one has 1 x Clean & Jerk, Round two has 2 x Clean & Jerk, Round three has 3 x Clean & Jerk,etc.

Post scores to comments.

Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

Post scores to comments.

Skill Development
I. Mobility addressing execution of the Pistol
a. 4 sets of 10 pistols, each leg, scaled as necessary

II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Samy Daghir

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