Friday 151009

 

“Your biggest challenge isn’t someone else.  It’s the ache in your lungs, the burning in your legs and the voice inside you that yells, ‘I can’t.’ But you do not listen.  You just push harder.  Then you hear that voice fade away and start to whisper, ‘I can.’ That’s the moment you discover that the person you thought you were is not a match for the person you really are.”

Dynamic Warm-Up – Mobility
Prepare for…

WOD: “Nautical Nancy” Lurong Challenge 2015

Movement Details – Men

Level III (3)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 95 lbs

Level II (2)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 65 lbs

Level I (1)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats with a PVC pipe

Movement Details – Women

Level III (3)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 65 lbs

Level II (2)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats at 45 lbs

Level I (1)
Complete 5 Rounds of:
400 Meter Row
15 Overhead Squats with a PVC pipe

Cool Down

Competitors or athletes wanting to improve your Fitness level:

E2MOM x 8 rds 1 Clean and Jerk climbing when feeling it

E2MOM x 6 50m Sled push Heavy AHAP 5x45lb / 5x25lb

 

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