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Thursday…12/14/17

Mindset:

“America was not built on fear. America was built on courage, on imagination and an unbeatable determination to do the job at hand.”
–Harry S Truman

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Nutrition:

“I fuel my body with non-processed, fresh food: a good quality source like an

organic chicken breast, a variety of carbs in the form of fresh vegetables. I like a
mixture of colors to brighten my plate so yellow peppers, bright red tomatoes,
and green spinach. For a more starchy source, my go-to is a sweet potato or yam.”

Sam Briggs, 2013 CrossFit Games Champion and five-time Games competitor

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Movement:

A. Warmup:
Coaches Choice of Lower body mobility WoD

B. Skill:
15 Mins to establish Max Box Jump Height
(use a pad if needed behind you as height increases – DO THIS SAFELY!)

C. Metcon:
In teams of 2:

15min AMRAP –
10 HRPU
10 Situps
10 Burpee Box Jump Overs
One Athlete will plank while the partner completes as many Rounds and Reps as possible
Working partner must stop once planking partner drops

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Recovery:

500m row or 1000m bike

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