Thursday…9/14/17

Did you see our latest staff member addition? Check it out here!

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Mindset:

“There is no substitute for hard work, 23 or 24 hours a day. And there is no substitute for patience and acceptance.”
–Cesar Chavez

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Nutrition:

Food is not Bad or Good, it is either effective or ineffective. You choose.

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Movement:

A. MWOD:
Front Rack Stretch 1min each side
Couch Stretch 1min each side
Ankle Dorsiflexion 1min each side

B. Weightlifting:
15min to Heavy Double Thruster, from the rack
*Knees must stay locked out for both reps (no push jerks).
*Do NOT have to be cycled (can rest overhead or in front rack).

C. WOD:
For Time
100 Thrusters (75/55)
*Bar starts on floor.

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Recovery:

Foam Roll Quads