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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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Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

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