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"An ounce of performance is worth pounds of promises."
-- Mae West WOD- Timed 1 BB Complex 1 Burpee 10 HDPU 10 Squat 2 BB Complex 2 Burpee 9 HDPU 9 Squat 3 BB Complex 3 Burpee 8 HDPU 8 Squat 4 BB Complex 4 Burpee 7 HDPU 7 Squat All the way down "The turning point in the process of growing up i when you discover the core of strength within you that survives all hurt"
-- Max Lerner WOD- Timed 10 1 Armed DB Snatchs Sprint 7x "Even if you fall on your face, you're still moving forward."
-- Victor Kiam WOD- 5 Rounds Timed 50ft farmers walk 15 Wall Ball 10 Box Jumps 15 Abmat 2 Prowler push (Sled) "The best way out is always through."
- Robert Frost Wod- Regional 2 Event Timed 1.25 Mile Run 50 alternating 1 leg squats 30 hang clean (225/135) "Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan."
- Knute Rockne Wod 1- Diane- Timed 21-15-9 DL- (225/155) Handstand Push up Wod 2- 4 Rounds 800 run 10 squats 10 situps Wod- Timed
17 Cleans 35 Box Jump 52 DU 35 Pullup 15 Push Press 52 Squat Thrust 17 SDHIP 35 Box Jump 15 Snatch "To climb steep hills reequires a slow pace at first." William Shakespeare Wod- timed
400 Run 3 rounds Barbell complex 5 Deadlift 5 Hang Power Clean 5 push Jerk 400 run 2 rounds barbell complex 400 1 round barbell complex 100 Double Unders "It is our attitue at the beginning of a difficult task which, more than anything else, will affect it's successful outcome." -William James WOD- Time
800 run 10 MB Slams 10 Turkish Get ups 50-40-30-20-10 KB Swing Push Up Box Jump Wall Ball 10 turkish Get ups 10 MB Slam 800 Run |
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