WOD
"Ro Bro"
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs 24#/20#
10 Toes to Bar
*Score is your slowest set.
Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Strength
Deadlift
Build to a Heavy Set of 10
*Score = Heaviest Load
WOD
"U-Turn"
For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts 225#/155#
Calorie Bike Erg (x2)
Directly Into...
6-9-12-15:
Toes to Bar
Calorie Bike (x2)
WOD
“Dean”
For Time, 30 minute time cap:
30 Handstand Push Ups
40 Toes To Bar
50 Burpees
60 Pull Ups
70 Push Ups
80 Sit Ups
90 Air Squats
Strength
Build to A Heavy 3 Front Squat
[15 Minute Window]
*Score = Heaviest Load
WOD
"HEARTACHE "
3 Rounds For Time:
10 Front Squats 1853/135#
20 Toes to Bar
50 Double Unders
## DAILY MINDSET
**"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson**
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
