Call: Ben: 626 224-8717 or Marc: 626 733-2799

WOD

CrossFit Glendora – WOD

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QOD

“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean

Life is hard.

Our circumstances can work for us, or against us.

People can provide us with hope and encouragement, or complaints and negativity.

The weather can lift our spirits, or dampen our mood.

Each of us possesses an internal compass that wants to point us to our “true north.”

First, we must discover what our “true north” is.

Then, every day, we can choose to continue to move in that direction, regardless of our circumstances, what others are “feeding” us, or the weather.

It may take awhile to reach our destination, but we must always adhere to our inner compass.

Warm-up

Coaches’ Warm-Up.

Skill Work

Double-Unders (10 Minutes)

Spend 10 minutes on Double-Under practice, including attempting a “max effort” set if you want.

Record results in notes.

Metcon

HE SAID SHE SAID (AMRAP – Rounds and Reps)

15 Min AMRAP:

8 Box Jump-Overs (24/20)

10 Cal Row

12 KB Swings (53/35)
Scale as needed

Mobility

Coaches’ Mobility

BONUS BURN

Metcon (Time)

7 Rounds:

There & Back Sled Push

8 Cal Bike

(Men: 45 and 25 lb plates each side; Women: 45-lb plates each side)

Rest :30 sec between rounds

Record total time, including rest

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