FRIDAY

Warm up: Spend 10min working on a few things you aren't good at ie, pistols, double unders, the kip, hspu, squat cleans etc...

Str: 5-5-5-3-3-1 of snatch grip push press (behind neck)

WOD: Make up a wod you missed this week or pick one from the Hopper Deck or Pick a named one off the board and KILL IT.






I wrote this "back in the day".

I am challenging you... backed into a corner, worn down, beat up, stretched thin... will you fight or just lay down. Burn the oars, nuke the boat and strand yourself on the island. Only your best effort matters.