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REST / MAKE-UP / SKILL WORK
"Our lives begin to end the day we become silent about things that matter."
- Martin Luther King Jr
**WCCF will be open this coming Monday (Labor Day) from 9am-12pm (Open Gym)**
A. overhead squat: 10-10-10; rest 2 minutes
B1. deadlift: 5-5-5; rest 10 sec
B2. burpee: 15 reps for time x 3; rest 3 minutes
+
1 mile run - easy pace / cool-down
*post loads/notes to comments
"Many of life’s failures are people who did not realize how close they were to success when they gave up."
- Thomas Edison
3 rounds for time:
500m row
5 muscle-up (10 pull-up / 10 dip)
arch hold - accumulate 90 sec
*post notes/time to comments
"Nearly all men can stand adversity, but if you want to test a man’s character, give him power."
- Abraham Lincoln
3 rounds for time:
800m run
50 air squat
50 4-count flutter kick
*post time/notes to comments
"Be life long or short, its completeness depends on what it was lived for."
- David Starr Jordan
Congrats to the Shockers - Champs!
REST / MAKE-UP / SKILL WORK
"There are the waves and there is the wind, seen and unseen forces. Everyone has these same elements in their lives, the seen and unseen, karma and free will."
- Kuan Yin
TEAM WORKOUT
for time:
"triple 3" relay
3k row
300 double-under
3 mile run
*teams of 3
*each team member performs a 1/3 of work (i.e. 1k row, 100 double-under, 1 mile run)
*follow the leader
*only one team member per stage
"I always prefer to believe the best of everybody, it saves so much trouble."
- Rudyard Kipling
max reps - 15 minutes:
20 wall ball, 20lb/14lb
20 pull-up
20 push-up
*post reps to comments
"He who has so little knowledge of human nature as to seek happiness by changing anything but his own disposition will waste his life in fruitless efforts."
- Samuel Johnson