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– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x KB Push Press (5L/5R)
10 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 2-2-2-2-2

Notes: Athletes who have recently graduate the on-ramp program will be emphasizing technique over weights today.

Post loads to comments.

“Year of the Goat”
Complete as many rounds/reps as possible in 12:00 of
7 x Chest-2-Bar Pull-ups
10 x Box Jump Overs (24/20)
14 x Push Press (95/65)

Post rounds/reps completed to comments.

Samy Daghir

6 thoughts on “01.25.2016”

  1. Been super sick since last Wed. Did a bit too much over the weekend. 🙁 Need one more day to keep the cooties to myself and re-coop. Back at it tomorrow!!!

  2. Back Squat: 335 x 2
    “Year of the Goat”: 6 Rnds + 10 reps rx’d

    Notes: Dear Diary, burpees pending PM classes… C2B Progress with targeting below collar bone for ROM contact point. Almost unbroken.

    Pistol mobility and practice needed. Kipping dip practice needed. Bar Muscle-up, weighted pullup (regular vest use), and competition style Muscle-up practice need reinforcing. Regular back extension work needed to improve first pulls on Oly and the Deadlift movements.

    Looking forward to seeing the PM slay.

    • Sunday with ten of my comrades in honor of mentor, role model, Hero, and friend: Sgt. Sean H. Miles, USMC KIA This day in history, 2006.

      Complete as many Rounds/Reps as possible in 60:00 of
      1 x Power Clean (185/135lbs)
      2 x Front Squat (185/135lbs)
      3 x Muscle-ups
      4 x Handstand Push-ups
      10 x Wallball Two-fers
      15 x GHD Sit-ups
      Row 250m

      Notes: Camp Lejeune Marine killed in Iraq
      CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
      Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.
      Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.
      Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.
      “That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”
      Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.
      “He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.
      Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.

      12 Rounds + 4 reps Rx’d

      “No Greater Love Than He Who Lays Down His Life For His Friends.”

  3. Back Squat: 205#x2
    “Year of the Goat”: 4rds + 17 Rx’d

    Sunday Hero WOD
    “Miles”: 7 rounds (MU mod I, blue band – 2 abmat HSPU)


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