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"We are what we repeatedly do. Excellence, then, is not an act, but a habit.."

Will Durant

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

5 minutes of - No vest

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes of - With a Vest (M=20lbs, F=14lbs)

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes of - No vest

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes for max Sit-ups

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


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