WOD – Saturday 12/3

The core value we’ve been exploring this week was determination. Something I see a lot of you with. Many of you balance a lot and still manage to make it to CFP 3, 4, 5 and even 6 days a week. There are families to take care of, bills to pay, school work to do, classes to attend, bosses to pacify, pets to walk, maybe have an adult conversation with your significant other, and somewhere in between all that, you need to prioritize yourself; you need time to decompress, focus on your nutrition, maybe read a good book or watch your favorite TV show, play an instrument, take a walk outside, whatever it is that you love to do. It takes a lot of determination to simply get through a day, nevermind to put a few of them together and to get through a week.

Then on top of all that, your coaches ask you to take it one step further. We ask you to leave all that adult mess at the door and focus on getting better for one hour while you’re inside the gym. Forget the due dates, the hungry kids, the bills, the pets and focus on your goals and what’s going to make you happy. Take your time, warm-up, stretch, and then go work hard for that back squat PR, fine tune your kipping, practice those DU’s. Make every minute at CFP count and be proud of the work you’ve accomplished. That to me is true determination.

Spend 2 minutes in Z1
Then 2 rounds w/a barbell
10 straight leg deadlifts
10 hang cleans
10 front squats
10 strict press w/stretch at top
10 good mornings

Shoulders, hips and hamstrings

Power clean and push jerk – cluster format 2.2
*rest :20 between reps and 2:00 between sets
One power clean, one push jerk to a TnG power clean and push jerk. Drop, rest :20 and repeat. Build in weight.

“Well Noted”
18 min AMRAP
5 HSPU’s
10 deadlifts (205/140#)(185/125#)
20 sit-ups
40 DU’s
Longer AMRAP, so scale the weights and have an additional scale ready for the HSPU’s. This one is going to be fun.

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