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03.31.2015

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IMG_4175ANNOUNCEMENTS:
-Saturday @ UNH Durham there is a memorial event honoring the memory and ultimate sacrifice made by Army Ranger First Lieutenant Scott F. Milley.
“1st LT Scott F. Milley gave his life serving the United States as a member of the prestigious 10th Mountain Division. Scott was an exceptional soldier, an exceptional athlete, and an exceptional human being. Scott’s charismatic enthusiasm endeared him to all who met him and his positive attitude and mental toughness were present in all of life’s challenges. “Scooter” was never without a smile and always had a way of making those around him smile as well.” –Ranger Foundation Homepage linked HERE

The event will host 20+ rugby teams from various collegiate and established adult teams of men and women for an epic seven’s style Rugby tournament. Donations are encouraged for the Milley Memorial Scholarship initiative; details found HERE.

-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Grapevine/Karaoke
Etc.
III. Mobility

“Head Wind”
Execute 3 Rounds against a 6:00 Running Clock, for best time (run) and max reps at each station:
From 0:00-3:00, Run 400m
From 3:00-4:00, KB/DB Snatch (24/26kg)
From 3:00-4:00, Ring Dips
From 4:00-5:00, Hang Power Clean (135/95lbs)

Notes: Scaled Run distance will be 200m. Rest 2:00 between rounds.

Post scores to comments.

Skill Development
Select from the following workload options based on individual movement/hold ability:
I. 5 Rounds for quality of
10 x Toes-2-Bar (strict)
:20 x L-sit (Rings)
II. 5 Rounds for quality of
10 x K2E, Knee Raises, Leg Raises (strict)
:10 x Plank
:10 x Left Side Plank
:10 x Right Side Plank

Samy Daghir

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