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Farmington, NM 87402
(505) 801-9603
Wodify

WOD 09/14/17

September 13, 2017


1.Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.
2.Give your best every day, and know that your best will change from day to day.
3.Don’t be an ass.
4.Motivate your fellow athlete. Everyone needs help sometimes.
5.Be social. Introduce yourself to the newbie. Make a new friend.
6.Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).
7.Work on your weaknesses; skills need your undivided attention.
8.Be patient with your progress, some things take time.
9.Have fun!
10.Put your equipment away (where you found it). No, the 8kg kettlebell doesn’t go with the 32kg kettlebells.
11.Eat right, whatever that means to you. Spend the money and the time getting it right.
12.Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.

WOD:​ Complete​ ​as​ ​many​ ​rounds​ ​as ​​possible ​​in ​7​​ ​minutes ​​of:
5​ ​box​ ​jumps,​ ​30/24 ​in.​
225/155-lb. ​cleans,​ ​​3​ ​reps

Post ​​WOD ​​mobility:​ Cow​ ​face​ ​pose, ​2​​ minutes​ ​ each;​ ​​Active​ ​bilateral​ ​hamstring stretch,​ ​2 ​​minutes ​​each; ​​chicken​ wing​ ​ dowel​ ​ ​stretch, ​​1​ ​minute ​​each

Strength: DYL

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