Thursday WOD

3×5 SLDL
3×3 OHS Sots Press Combo
3x:15 Sampson Stretch
3×3 TGU
3×3 Broad Jump!

Work through the above circut up to 8:00 then begin your WOD.

15:00 to work up to a heavy Hang Clean:
Set 1: 1×5
Set 2: 1×4
Set 3: 3×3 then (rest 1-2:00 minutes between each set)
Set 4: 3×1 finding your 1rm Hang Clean. Rest 2-3:00 between each attempt.

Work on 4×8 with light weight if this lift is new to you.

Unload your bar to %50 of your 1rm Hang Clean, then complete 5 Hang Clean on the :30 for 5:00.
Focusing on speed and getting your elbows under the bar quickly and fully.

**Holladay Gymer’s add in battle rope work to your cool down below.

Post WOD
Push Up
Press w barbell

Use a light load.

Row 500m for cool down.
“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” 

~Mahatma Gandi

It is a new year, that means nothing really…unless you make it so.  A New Year’s Resolution is not anything special…they are just words.


But if you take a special moment out of your day this week and write out goals you would like to accomplish and why…then you make a plan of attack and you make changes and commitment to win those goals daily until you get them…then those are not just words they are action.

Words do not matter, action is the only thing that matters.  Words sound nice, but then they are forgotten, action matters, action creates change, improvement growth and adventure and that is what matters.

Please take action on things that are important to you, or things that you want to happen in your life.

Our gym is a unique amazing community, take action in the gym but take your small actions you commit to inside the gym and in your training and take action in your life.

Make an impact in your day and in your life.  What every your circle may be, family, friends, work, travel, volunteering, mentoring…make an impact. Do not sit back and let time pass or opportunity pass, take action daily so you can make an impact.  What every you do, leave it better off than how you found it.  2014 hear we come.

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