WOD – Friday 11/10

This was sent to me by Mark B. REally crazy timing uh?

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company… a church… a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past… we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you… we are in charge of our Attitudes.”
― Charles R. Swindoll

Work through 2 rounds
5 strict pull-ups or ring rows
10/8 cals AB
15 Russian KBS
200m row
25 air squats

Couch stretch, pigeon, spiderman

A1. Front squat – 9×2 @75%
A2. Bounding course – twice through; 5 times
Front squats are fast and explosive. Leading with the elbows. The bounding course is 5 jumps. Set up with a PVC on a box. Spending as little time with feet on the ground as possible. Again, be explosive. Go from A1 to A2 with no rest. Rest 2:00 between sets.

“Big Mistake”
20 min AMRAP
10 C2B
20/16 cals AB
30 KBS (70/53#)(53/35#)
400m row
50 air squats
Chipper AMRAP. The perfect storm. Set up stations and move through them. If one gets clogged up, skip to the next one and come back to it.

Accessory Work
Banded ab pull-downs – accumulate 80
Banded wood chops – accumulate 60e

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