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Wednesday Dec 4th WOD


Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:


Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Skill: 10min: Max Strict Pull ups or Pull up progressions


For Time (25 Minute Cap): 600m Wall Ball Run (20/14) 60 Box Jump Overs (24/20) 60 Overhead Squats (95/65) 60 Hang Power Snatches (95/65) 60 Overhead Squats (95/65) 60 Box Jump Overs (24/20) 600m Wall Ball Run (20/14)

(both partners run together..switching ball off as needed)

  • if unable to run, complete one of the following:

  • 1200 Meter Ski Erg (split)

  • 55/40 Calorie Bike (split)

  • 1200 cal Row (split)

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Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

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