Warm Up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

Partner WOD

4 rounds of TAG for time:

Jump rope 25 singles or 15 DU

Mountain climber 10

Burpees 7

23. “Leadership requires finding the equilibrium in the dichotomy of many seemingly contradictory qualities, between one extreme and another.

– Jocko Willink

#PersonalGrowth #Leadership  

❓ Are you ok with being average❓

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Adrian

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Warm-Up 

Woodchop warm-up

3x 10 reps with a single DB/ plate MB/ KB

1. Pop squat with a punch

2. Wood chops/ swings

3. Forward lunge with rotation

4. Diagonal wood chops (R)

5. Squat push

6. Diagonal wood chop (L)

7. Russian twists

WOD

Angie

100 pull-ups

100 push-ups

100 sit-ups

100 squats