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12.18.2015

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“Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.”
–William James

ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE.

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

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift. PR’s encouraged.

Deadlift 5-5-5-5-5

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“Cupid”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Pull-ups
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee+Sandbag Power Clean*
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Pull-ups
10 x Anyway Ground-to-Overhead (95/65lbs)

Notes: *Perform a Burpee on a Sandbag and bring it from the ground to the Front Rack during the rise into the standing position. This replaces the need to jump and clap overhead today; and there was much rejoicing.

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Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Samy Daghir

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