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09.01.2016

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image1“Not in the flight of ideas, but only in action is freedom. Make up your mind and come out into the tempest of the living.” –Dietrich Bonhoeffer

ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

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

“Active Transport”
5 Rounds for time of
50ft Handstand Walk
12 x Toes-2-Bar

Notes: Handstand Walks are scalable to 30 x Shoulder Taps (15R+15L). TTB/Leg Raises scaling 2:1.

Post scores to comments.

Skill Development
5 Rounds for quality of
8R+8L x 1-arm DB Row
12 x Pistols (6R+6L)

Notes: Increase weight across sets as strict form permits. Goblet KB challenge available for those who are able to complete an easy 6 x strict, unbroken Pistols. Pistols may be alternated each repetition or done as multiple rep sets.

Samy Daghir

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