Monday 170116

Martin Luther King Jr  Quotes

I look to a day when people will not be judged by the color of their skin, but by the content of their character.

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.

Our lives begin to end the day we become silent about things that matter.

Injustice anywhere is a threat to justice everywhere.

I have decided to stick with love. Hate is too great a burden to bear.

Life’s most persistent and urgent question is, ‘What are you doing for others?

The time is always right to do what is right.

We must learn to live together as brothers or perish together as fools.

CrossFit Open Registration and more…. – When you sign up for the CF Open be sure to list Letrono as your affiliate and as your team. You will notice all of the motivational quotes on the Community Board, after your register for the Open, print out your favorite motivational quote, sign it and add it to the community board. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Find A 1RM Deadlift in 3 attempts or less (warm up sets don’t count.)

WOD:
12 Minute AMRAP of:
9 Bar Facing Burpees
7 Hang Power Cleans 135/95, 115/75, 95/55
5 Ring Muscle Ups/ Bar MU/Progression

* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Interval
3 Rounds:
21/15 Calorie Bike
21 Overhead Squats 115/75lbs
Rest :60

Strength:
Back Squat 5×5  @80%+ of 1RM

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