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Wednesday Dec 11th WOD

DAILY MINDSET

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut


It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.


Awkward and clumsy are not just OK… they're part of the. way



Skill: Double under practice or HSPU work


Conditioning: Partner WOD (split reps)

25min Amrap

50 Dubs/100 Singles

50 Kbs (70/55)(55/35)


50 Dubs/100 singles

40 Box Jump Overs (24/20)


50 Dubs/100 Singles

30 HSPU


50 Dubs

20 Weighted Ab Mat sit ups

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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups