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Don’t forget – our ‘Naughty or Nice’ Charity Workout is this upcoming weekend – Saturday, December 8th!
Please show your support and come out for a great cause – do it for the kids!
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Mindset:
“Conditions are never perfect. ‘Someday’ is a disease that will take your dreams to the grave with you…. If it’s important to you and you want to do it ‘eventually,’ just do it and correct course along the way.”
–Tim Ferriss
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Nutrition:
“Exercise alone is simply not enough”
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Movement:
A. MWOD:
Pigeon Pose – 30sec/side
Front Rack Mobility
B. Weightlifting:
12-15min to find a Heavy 10 Step Front Rack Walking Lunge
*10 steps total (5 each leg)
C. Metcon:
15min EMOM:
1st min: 12 Front Rack Lunges (95/65)
2nd min: 15 Wall Balls (20/14)
3rd min: 12-15 cal Row
Pigeon Pose – 30sec/side
Front Rack Mobility
B. Weightlifting:
12-15min to find a Heavy 10 Step Front Rack Walking Lunge
*10 steps total (5 each leg)
C. Metcon:
15min EMOM:
1st min: 12 Front Rack Lunges (95/65)
2nd min: 15 Wall Balls (20/14)
3rd min: 12-15 cal Row
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Post WOD Recovery:
Quad Smash
Pigeon Pose – 1min/side
