WOD

CrossFit Glendora – WOD View Public Whiteboard QOD “Out of difficulties grow miracles.” -Jean De La Breye’re Warm-up 100′ High Knees Jog 5 Inch Worms Pigeon Pose stretch Couch Stretch 10 Banded Pull-Aparts or PVC Pass-Throughs 10 Kneeling DB or KB Presses

CrossFit Glendora – WOD View Public Whiteboard QOD “All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.” – Winston Churchill Warm-up 400m Run or 25/20 cals Posterior Chain Floss/Hamstring Stretches

CrossFit Glendora – WOD View Public Whiteboard QOD “In the depth of winter, I finally learned that within me there lay an invincible summer.” – Albert Camus Warm-up 10 Banded Pull-Aparts 10 DB Push Press (5 each arm) :20 HS Hold :20 Ankle Stretches :30 Hamstring Stre

CrossFit Glendora – WOD View Public Whiteboard QOD “It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more ‘manhood’ to abide by thought-out principles rather than blind reflex. Toughness is in th

CrossFit Glendora – WOD View Public Whiteboard QOD “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie Warm-up 30 cal (any machine) or 200m Run :

CrossFit Glendora – WOD View Public Whiteboard QOD “Listen to the mustn’ts, child. Listen to the don’s. Listen to the shouldn’ts, the impossibles, the won’ts. Listen to the never haves, then listen close to me … Anything can happen, child. Anything can be.” —Shel Sil

CrossFit Glendora – WOD View Public Whiteboard QOD “Hope is the thing with feathers That perches in the soul And sings the tune without the words And never stops at all.” -Emily Dickinson Weightlifting Push Press (4 x 6 @65-70%) touch and go Metcon Equipment perm

CrossFit Glendora – WOD View Public Whiteboard QOD “Even hope may seem but futile, when with troubles you’re beset, But remember you are facing just what other men have met.” -Edgar A Guest Metcon If equipment available: Metcon (Time) For time: RX: 50 walking l

CrossFit Glendora – WOD View Public Whiteboard QOD “Faith and hope work hand in hand, however while hope focuses on the future, faith focuses on the now.” -David Odunaiya Weightlifting If you have equipment availble, here was the original progrmaming: Bench Press (4