WOD for Friday October 13th:

WORKOUT OF THE DAY

FITNESS

A1) Dumbell 3-Point Row: 5-7 @ 20X1 x 4sets; Rest 1min
A2) KB Front Rack Step Ups: 5-7 per leg @ 2111 x 4sets as heavy as able at
tempo; Rest 2min.
B) 24min EMOM:
min 1: 200/150m Row
min 2: 20 Russian Swings
min 3: 15 Wall Balls
min 4: Plank Hold

PERFORMANCE

A1) Dumbell 3-Point Row: 5-7 @ 20X1 x 4sets; Rest 1min
A2) KB Front Rack Step Ups: 5-7 per leg @ 2111 x 4sets as heavy as able at
tempo; Rest 2min.
B) 24min EMOM:
min 1: Max Length Sled Push
min 2: 5 Burpees + 10 Wall Balls
min 3: 20 Russian Swings 72/53
min 4: 200m Run

THOUGHT FOR THE DAY

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. ~ Theodore Roosevelt

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