WOD

CrossFit Glendora – WOD View Public Whiteboard QOD “The human capacity for burden is like bamboo – far more flexible than you’d ever believe at first glance.” –Jodi Picoult Warm-up 200m Jog/20 cals Couch Stretch Pigeon Pose 5 Slow Air Squats 10 Cossack Squats 10 Bird

CrossFit Glendora – WOD View Public Whiteboard QOD “If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward” -Martin Luther King Jr. Warm-up 20 Jumping Jacks 10 Banded Pull-Aparts or

CrossFit Glendora – WOD View Public Whiteboard QOD “You may have a fresh start any moment you choose, for this thing that we call ‘failure’ is not the falling down, but the staying down.” —Mary Pickford Warm-up 2:00 on a machine or 200m Jog :20 Side Plank Pigeon Pose

CrossFit Glendora – WOD View Public Whiteboard QOD “The only real prison is fear, and the only real freedom is freedom from fear.” —Aung San Suu Kyi Warm-up 2:00 on a machine or jog 10 Bird Dogs 10 Cat Cows 10 Bodyweight Good Mornings 10 Banded Pull-Aparts or Figure

CrossFit Glendora – WOD View Public Whiteboard QOD “I believe our flag is more than just cloth and ink. It is a universally recognized symbol that stands for liberty, and freedom. It is the history of our nation, and it’s marked by the blood of those who died defending it.

CrossFit Glendora – WOD View Public Whiteboard QOD “There can be no progress, no achievement, without sacrifice, and a man’s worldly success will be in the measure that he sacrifices.” -James Allen Warm-up 2:00 on a machine or 200m Jog 10 Cat Cows 10 Bird Dogs Pigeon

CrossFit Glendora – WOD View Public Whiteboard QOD “Do the thing and you will have the power.” —Ralph Waldo Emerson Warm-up 200m Jog/20 cals 10 Bodyweight Good Mornings Pigeon Pose 10 Banded Pull-Aparts or Figure 8’s 5 Strict Press or HSPU 10 Bird Dogs 50′

CrossFit Glendora – WOD View Public Whiteboard QOD “He who believes is strong; he who doubts is weak. Strong convictions precede great actions.” – Louisa May Alcott Warm-up 2:00 on a machine or jog :20 Side Plank (each side) 10 Bodyweight Good Mornings Pigeon Pose Ha

CrossFit Glendora – WOD View Public Whiteboard QOD “When I’m old and dying, I plan to look back on my life and say ‘wow, that was an adventure,’ not ‘wow, I sure felt safe’.” Tom Preston-Werner, Github co-founder Warm-up 200m Jog/20 cals