190123 - Quote of the Week Wednesday


What we NEED is not typically what we WANT, especially in the realm of health and fitness!
I want that cookie, but I also want to clean up my nutrition.
I want to skip the cardio day, but I won’t get better at it unless I do.
I want to do the Rx weight, but I know I won’t meet the WOD goal.

There are times when a coach will tell you something you don’t want to hear. That’s kind of our job. We are here do help you do the hard stuff which will only help you improve, grow, and progress!

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? of the Day - What job would you be terrible at?

5 Rounds
6 Walking Lunges
3 Box Dips
3 Tricep Push Ups
6 Cat Cow

(If you get done, work on ring and bar support holds)

Foam Roll or Big Ball Roll
Delts/Between Shoulder Blades

Scaling and progression to dips
- Box Dips
- Bar Dips (with a plate)
- Ring Negatives
- Tricep Push Ups

Work up to WOD weight DB for lunges and cleans

8 Ring Dips
8 DB Lunges 45/35
8 DB Hang Clean

COOL DOWN - Accumulate 50 banded arm pull-aparts out with 3 second hold