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Screen Shot 2016-07-11 at 11.01.06 PM“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, die gallantly. Specialization is for insects.”
— Robert Heinlein, Time Enough for Love

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

“Four Fiddies”
For time
Row 50kcal
50 x Handstand Push-ups
50 x Medicine Ball Clean (+Over-Shoulder)
50 x GHD Sit-ups

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Skill Development (Post WOD)
4 Rounds for quality of
8 x Barbell Row
4 x Turkish Get-ups (2R+2L)

Notes: Increase weight across both movements per round if possible to ensure a progressively challenging workload. Turkish Get-ups may be executed 2 reps per left side + 2 reps right; OR 1 rep left + 1 rep right + 1 rep left + 1 rep right during each round. Overhand grip for the Barbell Row.

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Samy Daghir

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