The Key

“Continuous effort - not strength or intelligence 

- is the key to unlocking our potential.”

 ~ Winston Churchill

Warm up
1 Mile AirDyne

3 RNDs
5 Bfly pull ups
10 Push ups
15 GHD sit ups
20 Squats

Skill
3 RNDs
5 P bar swings
Ugh, didn't quite get the rest of the skills work (chicken wings & dips) just happened to be 'hanging' around on the P bars today while watching the classes transition.

Get right to it. Had to squeeze in my lifts before coaching today. 

Strength
Backsquat 5x3 @135# - not feeling particularly strong on these today. Must be time to squat more.
Deadlift 7x2@185# - now these were feeling good!

3x10 Ring rows 
3x10 GHD raises, oops, been a while on these oh hammy's


WOD
7 Minute AMRAP

21-15-9
Pull ups - super happy I have been working on the bfly, though I was toast come the second round
Wall ball (14#)

101, that sucked!

Cool down
Plow transitions - yes please ;)

Intention
To awaken the Christ within.