WORK!

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams

Awesome skill work with a great workout to finish the week off! Have a great weekend!

Skill - Accumulate a 2min L-hang or 4 min Tuck hold

  • Every drop 15 sit ups

WOD - For Time

  • 1 Mile Run

  • 50 Alt. DB Snatch

  • 400m Sandbag Run

  • 30 Pull ups

  • 20 Burpee Box Jumps

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HEllo barbell!

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

“Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.”

Strength- every 90s x 8 sets

  • 1 Hang Power Snatch +

  • 2 Power Snatches +

  • 3 OHS

WOD- 10 min AMRAP

  • 12 Deadlifts (115/80)

  • 9 Hang Power Snatch

  • 6 OHS

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Helen

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"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln

“The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.

The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.”

WOD- “Helen” 3RFT

  • 400m Run

  • 21 KB Swings (53/36)

  • 12 Pull Ups