Sunday March 22, 2020
March 21, 2020
Tuesday March 24, 2020
March 23, 2020

Derek and Alvin getting their last WOD in before we closed!
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HOME WOD

“Cairo”
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Stimulus
*Let’s see how far we can get in this 15 Minute workout
*After each set of burpees we’ll add 2 reps to each movement
*Athlete’s choice on when to alternate hands on the single arm cleans.
*Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
*Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
*Your score here will be total rounds + reps * For Example *
If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
*We want planned breaks here, and not to get forced into long breaks

Movement Videos
Single Arm Dumbbell Squat Cleans Video
Odd-Object to Shoulder Video

Warm-up
For Quality:
2 Inchworms Video
2 Strict Pull-ups
2 Broad Jumps Video

4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

6 Inchworms
6 Strict Pull-ups
6 Broad Jumps
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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.