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

WOD

CrossFit Glendora – WOD

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QOD

“If the boat started shaking, we stayed on course and didn’t lose focus. That made the difference.” -Sebastian Vettel

In the gym and in life, things are going to shake.

Physically, mentally, and emotionally, we will get rattled, shaken, and sometimes, broken.

During certain seasons, this can actually be healthy.

Certain “bad” things must die in order for better things to come alive.

It is healthy to lose our ego, false sense of pride, and certainly our arrogance. These must die so things like humility, understanding, and love can come alive.

However what must never die is our commitment to what we know is right, inwardly (personally) and outwardly (interacting with others).

Once your vision is established and priorities are set, stay on course and don’t lose focus.

Warm-up

200m Run

20 Single or Double Unders

Then, with a PVC (2 Rounds):

5 Pass-Throughs

5 Hang Power Snatches

5 Overhead Squats

5 Hang Squat Snatches

:30 Ankle Stretches

:30 Pigeon Pose each side

With an empty barbell:

5 Stiff-legged deadlifts

5 Hang Power Snatches

5 Overhead Squats

Weightlifting

Overhead Squat (1 x 1)

Spend 15 minutes working to a heavy 1-rep.

ROGER THAT (Time)

For Time (12 min cap):

RX:

30 Bar-facing Burpees

30 Overhead Squats (75/55)

20 Bar-facing Burpees

20 Overhead Squats (95/65)

10 Bar-facing Burpees

10 Overhead Squats (115/80)

RX+: 95/65, 115/80, 135/95
If capped, time is 12:00 and record total reps in notes

Mobility

Ankle Wall Stretch, Banded Overhead, Shoulder Smash

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