First off, I’ve seen some incredible stuff on the web this week that you just gotta see too:
- First, Jake Weidmann, Master Penman. This video is great, and so is his TEDx talk. Inconceivable! (and yes, I do know what that word means).
- Katie “the Smiling Assassin” Ledecky is a mermaid, a sea sprite, a daughter of Neptune. On the third day of the finals she broke her own world record in the 1500 meters. Then, after just a 30-minute break, she got back in the pool and qualified for the 200 meter final. The next day she won that too. How is this even possible?
- Hats off to the 1,000 Italian Foo Fighter Fans who lured the band to perform in their home town by videoing a cover of “Learn to Fly.” When we wanted the Foo Fighters to come to Richmond, we just sold imaginary tickets. We’ve officially been one-upped.
Now for your WOD:
A) Dumbbells: 5 x 10 of Plank Rows (on your knees if you have to), Goblet Squats, and Curl-ups.
B) 20 each of the following kicks, with good form (220 total):
- Knee
- Snap Kick
- Side Kick
- Back Kick
- Crescent Kick
- Roundhouse Kick
- Hook Kick
- Coup de pied bas
- Coup d’Italien
- Chassé frontal high
- Chassé frontal low
C) Run or Bike AFAYC for 15 mins.
Craig Gemeiner of 
Robert Mitchell Jr. 