When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Tuesday, January 31, 2012

IN Box

Your intensity and determination to succeed lies first within your mind
and then within your heart. 
Utilize both you mind and body to attain your
goals and you will be triumphant.


Warm-up
Hula hoop
ROM
3x5 push, pull, squat

Skills Team Work
2 RNDs each segment, Rest 2 minutes between
1 minute on, 30 seconds off rotate movements

A
KB Farmer Carry 24kg
Tire flips
Sled push
Rope Climb

B
DB Snatch 35#
Double Unders
C2B Pull ups
Walking lunges 35# bar overhead

C
Row
HSPU
L sit
DB Ground to OH 25# 

Rest

WOD
10-9-8-7-6-5-4-3-2-1
KB OHSwing 24kg
Ring Dips (scaled with green band - full range of motion)

6:24 - great little sprint, good opportunity to do the work ~ damn ring dips

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