Month: December 2016

“Little things make the big things happen. Sweat the small stuff.” Strength: S2O, 3×3, 80%, Every 90 Sec WOD: AMRAPs 6 Min AMRAP  10 BJO

“Always exceed expectations and do more than is required” Skill: Snatch, 5×3% 75%, 90 Sec Rest WOD: Ladder  10-9-8-7-6-5-4-3-2-1 KBS (70/55) HSPU OHS (95/65) Record

“Sportsmanship is losing without complaining and winning without gloating” Strength: Front Squat, ReTest – 3RM, 3 Sets (attempts). Every 2:30 Attempt 1 should be at

“A player who makes a team great is much more valuable than a great player” Skill: Rower WOD: Partner For Time 2K Row 300 Double

As a team of 5 complete: 2000 Jumping Jacks 1000 Squats 900 Mountain climbers (left/right =1) 800 Russian twists (left/right =1) 700 Squat Thrusts 600

“The more effort you invest in a task, the less likely you will be to abandon that investment and quit” Strength: S2O, 4×2 @85%, 90