Monday…8/28/17

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Mindset:

“The last 10 percent it takes to launch something takes as much energy as the first 90 percent.”
–Rob Kalin, founder of Etsy

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Nutrition:

Greens! This one’s for Lucien. In a large pot sauté 1 onion with 1 clove of garlic in coconut oil and bacon, about 2 Tbsp. Total. Lower to simmer, add a large bag of kale, a splash of apple cider vinegar and slow cook for 1-3 hours.

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Movement:

A. MWOD: Pigeon pose (1 min ea side) Front rack stretch (1 min ea side)

B. Weightlifting: 15 min to establish heavy triple front squat

*from the rack

C. WOD:

21-15-9

Front Squat (115/75)

Medball sit up (20/14)

RX+ = 135/95, med ball GHD sit ups

*bar comes from the floor *Can clean the first rep

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Recovery:

Quad smash

Cobra stretch