PPLAdmin

EMOTM 10 1 PSN Build by feel Then, 4x500m Row Sprints *Rest 2m between – score all 4 times “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

For time: 21, 15, 9 DB S2O (50/35 – per side) Burpees “Talent is God give. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.” – John Wooden

RevFitness at 8am & CrossFit at 9am – Monday, December 26th Partner WOD For time 3rds – Run 400m Together 50 BSQ (135/95) 3rds – 50 Calories (you pick machine) 50 Pull-ups *Break up reps any way, one person working at a time. “Procrastination is one of the most common and deadliest of diseases and

“The Ghost” 6rds for total reps/cals 1m Max Calorie Row 1m Max Burpees 1m Max Double Unders 1m Rest *Compare to 12/23/21 “An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.” – Emil Zatopek

FSQ 4×6 Build by feel Then, EDT 16rds of 15sec intervals at each station: Sprint D&B 5 Wall Ball (20/16) 5 KB Swings (53/35) “There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter  

AMRAP 15 NFT 10 Weighted Scap Pull-ups 10 Shoulder Shrugs (or Shoulder Taps) in HS 10 Dbl DB/KB Floor Press 10 Dbl DB/KB Bent Over Row Then, EMOTM 15 Min 1 – 5-10 Strict Pull-ups Min 2 – 5-10 Strict HSPU Min 3 – 45sec Weighted Plank Hold “You have to do something in your

For time: 21, 18, 15, 12, 9, 6, 3 BSQ (135/95) BJ (24/20) “You might not be able to outthink, out market or outspend your competition, but you can outwork them.” – Lou Holtz

EMOTM 8 1 PCL + 1 HPCL Build by feel Then, Partner WOD In 10m complete: 20 Alt CLs (225/145 power or full) And as many complexes of 2 T2B + 1 Bar Muscle-up as you can in the remaining time (score max complexes) “Do not let what you can not do interfere with what

AMRAP 4 Run 400m 20 Thrusters (95/65) 20 B.O.B. 20 OHSQ (same bar) *Rest 2m AMRAP 6 (Start over from the top) *Rest 2m For time! “It’s hard to beat a person who never gives up. Heroes get remembered, but legends never die.” – Babe Ruth

Team AMRAP 8 (2/3ppl Relay Style) 3 SB OTS SB Carry D&B *Rest 2m Tabata – 8rds: 20sec ON/10sec OFF at each station Double Unders SB Bear Hug Hold (no teams) “I’ve got a theory that if you give 100% all of the time, somehow things will work out in the end.” – Larry Bird