WOD – Friday 11/2

Day 2 of no complaint November. Have you made it through day 1?

So what is a complaint?

I would define it as a negative statement in which you provide no solution.
“I hate wall balls”
“The construction around town sucks”
“I am so tired”
All complaints. But if you say something that might be perceived as a negative statement AND you have made it as an observation in which you plan on solving at that time, it isn’t a complaint, but maybe the opposite.
“I hate burpees so I am going to force myself to do bigger sets today”
“My commute stinks so I am going to start listening to podcasts during the ride”
Negative thoughts turn into negative comments. And negativity is contagious. So be conscious of your actions and try to make a change.

Spend 2 minutes in Z1
Then, PVC mobility as a group
The Port’s snatch warm-up, with an emphasis on the OHS

“Residual Damage”
1 min AMRAP
10 OtB burpees
ME power snatch (155/105#)(135/95#)(115/75#)
Rest 2:00, x10
We did this one on on 6/29. It was very difficult and should be treated as such. One, the snatch is a very difficult movement for most. So after getting through the burpees, having to get on the bar is the last thing you are going to want to do. But you must, and you must with good form. So hold yourself accountable. Two, the bar is heavy. Go too heavy and you won’t get enough reps, go too light and you’ll get too many. Think singles.

Accessory Work
Banded pull-downs – accumulate 100
Banded tricep push-downs – accumulate 100

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