Remember, Well Done > Well Said
“There’s nothing wrong with words. Sometimes we need an inspiring message. Sometimes we need to be challenged and encouraged. Even George occasionally told the team to “pick it up” when he felt they weren’t giving their best. Effort. But remember that, as a teammate, you speak most powerfully through your actions. Well said is important, well done is always better. Set the example in all that you do, so when you speak, people will listen because you have earned their respect by what you have communicated with your actions.” – Jon Gordon
Primer:
90s Dead Hang
3 Rounds: 25 Single Unders | 10 Inch Worms | 5 Muscle Snatches + 5 Sots Presses + 5 OHS + 5 Hang Squat Snatches |
Mobility:
60s Extended Arm Lizard | 60s Pigeon |
Strength Primer:
Snatch: 1 Every 30 seconds For 10 Rounds
1 Squat Snatch Or 1 Power Snatch + 1 OHS
(start light and climb in weight)
WOD: Buy Low, Sell High
AMRAP 5
Buy in 150 DU’s
AMRAP In Remaining Time:
10 Kipping Deficit HSPU
15 OHS @ 95/65
Rest 3 Minutes
AMRAP 5
Buy in 100 DU’s
10 Kipping Deficit HSPU
10 OHS @ 135/95
AMRAP 5
Buy In 100 Du’s
10 Kipping Deficit HSPU
5 OHS @ 185/125
Bulletproof Shoulders:
AMRAP 5
Buy in 150 DU’s
AMRAP In Remaining Time:
100 Ft Single Arm OH Walk
15 Front Squats@ 95/65
Rest 3 Minutes
AMRAP 5
Buy in 100 DU’s
100 Ft Single ARM OH Walk
10 Front SQuats @ 115/75
AMRAP 5
Buy In 100 Du’s
100 Ft Single Arm OH Walk
5 Front Squats @ 135/95
Modifications:
No DU’s: Equal Amount of Single Unders
No HSPU: Sub in Dumbbell Push Press
No OHS: Front Squat or Goblet Squat