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10.18.2016

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img_1950*Congratulations to Michelle and Whitney! We can not wait to meet baby Robinson!

“A human being should be able to change a diaper,
plan an invasion,
butcher a hog, conn a ship,
design a building, write a sonnet,
balance accounts, build a wall,
set a bone, comfort the dying,
take orders, give orders,
cooperate, act alone,
solve equations,
analyze a new problem,
pitch manure, program a computer,
cook a tasty meal,
fight efficiently,
and die gallantly…
Specialization is for insects.”

— Robert Heinlein, Time Enough for Love

Warm-up Drills
I. Coach’s Choice
II.Dynamic Warm-up
3-4 x 50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints
III. Mobility

“Nancy”
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)

Notes: This is one of the Classic Named Benchmark WODs, bring the lumber.

Post times to comments.

Skill Development
I. As a class work diligently through the foam rolling curriculum that will reinforce the benefits and lessons learned during some spontaneous group efforts last week among our peers.
II. Additional skill practice or remedial gymnastic movement sets/reps are always fair game… get some, freaks.

Samy Daghir

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