WOD – Sunday 4/23

Thought of the day:
“You have a clean slate every day you wake up. You have a chance every single morning to make that change and be the person you want to be. You just have to decide to do it. Decide today’s the day. Say it: this is going to be my day.”
~ Brendon Burchard

Spend 2 minutes in Z1
10/10, 8/8, 6/6
Wall balls
Burpee broad jumps
Ring rows

Banded shoulder mobility

A. HS hold and progressions
B. Rope climb and progressions
Come in and learn from Coach Tom. He will be taking you through some technique work, some progressions to help and drills to either get you to the Rx version or make your Rx version a little more efficient.

12 min AMRAP
1 rope climb
10 weighted sit-ups
15 power snatches (75/55#)(65/45#)

*no optional
3 min rest after WOD, partner up on the bike.
8 min EMOM on the AB
:30 hard/:30 off

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