Funday

5 Rounds for Time of:

   Run 200 Meters
   15 Kettlebell Swings
   Run 200 Meters
   15 Hand Release Push-Ups

Thursday

Pause Front Squats 4-4-3-3   (3 second pause at bottom of each squat) 

       then...

5 Rounds for Time of:
   - 10 Muscle Snatches (75/55*)
   - 10 Pull-Ups



The "Pause Squat"
Pause squats will improve your strength and power out of the bottom of any squatting movement. This is done by eliminating the benefits of the stretch reflex out of the hole, they will also build static, supportive strength in the lower back, hips and abs, teach you to stay tight and help your body find its strongest position. PLEASE REMEMBER; don't sacrifice good form to do more weight!

Wednesday

20min AMRAP of:

  - 10 Toes 2 Bar
  - 15 Wallballs
  - 20m Overhead Lunge (45/25*) 
  - 400m Run

Kipping Toes-2-Bar

Tuesday

Muscle Clean 1-1-1-1-1 
Power Clean 3-3-3-3-3 
Clean 5-5-5-5-5 



    WOD Demo with Aja Barto

Monday

Deadlift 2-2-2

      then

for Time

10.9.8......1

   - Deadlifts (185/135*)

   - Bar Facing Burpees

…Winning the Lottery

There’s nothing wrong with occasionally throwing a couple dollars down on the lottery. Someone has to win, and it very well may be you. Someone else also has to get eaten by a shark, struck by lightning, and abducted by aliens, but you’re not waiting for one of these pivotal moments to occur in your life before finally taking action. Why would you wait for some imaginary (and highly unlikely) windfall before giving life your all?

While it’s ok to play the lottery, don’t put all your chips into that. Don’t depend on the lottery, God, or some other unlikely external factor to come swoop you away from your life – work with what you have. By pursuing your dreams and goals, you won’t have to worry about the lottery; you’ll feel like you already won.