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WODs for the week 1-6-20 to 1-11-20

Our first full week in the new year can be the perfect time to make new commitments. Or it can be a time to set yourselves up for failure. Don’t start with an all or nothing mentality. You didn’t start bad habits all at once, you slipped into them gradually. Do the same with good habits. Replace one soft drink per day with water. Take your dog on an extra long walk one day a week. All you need to do to improve is do better than yesterday. Don’t fall into the trap of changing everything at once. Little by little small changes become permanent. Change is hard, you have a whole lifetime ahead of you to get better at living well. Don’t tell yourself you can’t do this, you can!

MONDAY 1-6-20
Strength WOD: Back Squat
then:
AMRAP in 12:00
1 Pull-up, 2 Push-ups, 3 Squats
2 Pull-ups, 4 Push-ups, 6 Squats
3 Pull-ups, 6 Push-ups, 9 Squats 
continue pattern for 12:00

TUESDAY 1-7-20
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (BW)
200 meter Run

WEDNESDAY 1-8-20
4 Rounds for time:
50’Walking Lunges-no stopping
1 Burpee/step
*if you stop to rest during Lunges, add 10 Burpees 

THURSDAY 1-9-20
Strength WOD: Shoulder Press
then:
3 Rounds for reps:
3:00 Turkish Get-ups (35,25) DB
2:00 Double Unders
1:00 Rest

FRIDAY 1-10-20
AMRAP in 20:00
5 Knees-2-Elbows
10 Pistols
5 Wall Walks

SATURDAY 1-11-20
Open Gym from 8-10 am


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