WOD

CrossFit Glendora – WOD View Public Whiteboard QOD “You may have to fight a battle more than once to win it.” -Margaret Thatcher Warm-up 2:00 min banded front rack stretch -into- 2 Rounds: 10 jumping squats 6 Plank Walks 10yd bear crawl forward 10yd bear crawl backwa

CrossFit Glendora – WOD View Public Whiteboard QOD “My barn having burned down, I can now see the moon.” -Mizuta Masahide Warm-up 2:00 min easy bike Then, 2 Rounds: 10 Empty Bar RDL 5 Step back lunges (each side) 3 inch worms 10 single arm DB Strict Press (each side)

CrossFit Glendora – WOD View Public Whiteboard QOD “Rock bottom became the solid foundation on which I rebuilt my life.” -J.K. Rowling Warm-up 2 Rounds: 1:00 Bike or 200m Jog 15 Band Pull-aparts 7 Back Squats (Empty Bar) 7 Hang Power Cleans (Empty Bar) 7 Shoulder to

CrossFit Glendora – WOD View Public Whiteboard QOD “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” –Helen Keller Warm-up 2 Rounds: 10 Plank Should

CrossFit Glendora – WOD View Public Whiteboard QOD “Show me someone who has done something worthwhile, and I’ll show you someone who has overcome adversity.” -Lou Holtz Warm-up 2 Rounds: 1:00 bike or ski (easy) 5 Single KB Front Squat (light – each side) 10 alt

CrossFit Glendora – WOD View Public Whiteboard QOD “It takes courage…to endure the sharp pains of self discovery rather than choose to take the dull pain of unconsciousness that would last the rest of our lives.” ― Marianne Williamson Warm-up :30 Banded Front Rack St

CrossFit Glendora – WOD View Public Whiteboard QOD “We must be free not because we claim freedom, but because we practice it.” -William Faulkner Warm-up 2:00 min Front Rack Stretch Then, 2 Rounds: 10 Goblet Squats 6 Plank Walks (transition from plank on hand to plank

CrossFit Glendora – WOD View Public Whiteboard QOD “The only real prison is fear, and the only real freedom is freedom from fear.” -Anonymous Warm-up 2 Rounds: 5 inch worms 10 banded tempo air squats (slow descent) 10 alt v-ups (each side) 10 sec Bear Walk Forward 10

CrossFit Glendora – WOD View Public Whiteboard QOD “Freedom is not worth having if it does not include the freedom to make mistakes.” -Mahatma Gandhi Warm-up 2 rounds: 30 sec assault bike easy 20 sec assault bike medium 10 sec assault bike hard Then, 2 Rounds: 10 Ban