WOD

CrossFit Glendora – WOD View Public Whiteboard QOD “God would not bring you through a Red Sea and turn around and allow you to perish in a fish pond.” ― Johnnie Dent Jr. Warm-up 2 min Bike or Row 2 Rounds: 10 PVC Pass Throughs 5 PVC Hang Power Snatch 5 PVC OHS Then:

CrossFit Glendora – WOD View Public Whiteboard QOD “Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” ~ Carl Bard Warm-up 200m Jog 5 Bar Hang Retractions 10 Push Ups :30 Samson Stretch Then 2 Rounds: 5 kne

CrossFit Glendora – WOD View Public Whiteboard QOD “Only in darkness can you see the stars.” -Dr. Martin Luther King, Jr. Warm-up Coaches’ Warm-Up Metcon Metcon (AMRAP – Rounds and Reps) 21 min AMRAP: 7 Front Squats 14 Box Jumps (24/20) 21 Cal Row, Ski, o

CrossFit Glendora – WOD View Public Whiteboard QOD “I’d made it this far and refused to give up because all my life I had always finished the race.” ― Louis Zamperini Warm-up 200m Jog :30 Posterior Chain Floss (or hamstring stretch) :20 Handstand Hold 2 Rounds:

CrossFit Glendora – WOD View Public Whiteboard QOD “Talent and all that are really for the most part just baloney. Any schoolboy with a little aptitude can perhaps draw better than I; but what he lacks in most cases is that tenacious desire to make it reality, that obstina

CrossFit Glendora – WOD View Public Whiteboard QOD “Some give up… when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than ever before.” -Herodotus Warm-up 2 min Bike or

CrossFit Glendora – WOD View Public Whiteboard Metcon Louie (Time) 6 Rounds for Time 9 Goblet Squats (70/53) 19 Burpee Push Ups 95 Single Unders 400m Run

CrossFit Glendora – WOD View Public Whiteboard QOD “You resemble what you revere, either for ruin or restoration.” -Gregory Beale Warm-up Coaches’ Warm-Up Metcon Metcon (Time) For Time: 100 Double Unders 50 Toes-to-Bar 40 Kettlebell Swings (53/35) 30 Box Jump-O

CrossFit Glendora – WOD View Public Whiteboard QOD “The world breaks everyone, and afterward, some are strong at the broken places.” —Ernest Hemingway Warm-up Coaches’ Warm-Up Weightlifting Deadlift (4 x 5) Same weight each set, approx 72-74% of 1 RM. Metco