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Wednesday 150318 Four Parts- Quality and Time

Traffic.  Change of seasons.  Family of origin.  Earthquakes.  Delayed plane flights.  Sunrise and sunset. Others’ opinions.  Boss’ decisions.  Reactions. CrossFit Open WOD programming.  What do all of these things have in common?

Attitude.  Choice of newspaper/magazine.  Perspective.  Grocery shopping location.  Bedtime.  Own decisions.  Clothing.  Effort.  Intention.  Use of free time.  Responses. Career.  Significant other. Speech/words.  Friends.  Showing up to a WOD.  What do all of these things have in common?

Tennis Clinic this past weekend. A few members got under the sun and played a little
Tennis Clinic this past weekend. A few members got under the sun and played a little.

Wednesday 7, 9, 10am, 4, 5pm WODs, 6pm Strength class
4 parts: 1 and 3 for QUALITY, 2 and 4 for TIME
Parts 1. and 3.
3 rounds for quality of:
3 unbroken strict weighted pull ups (AHAP… increase/decrease weight as needed)
6 unbroken strict ring dips/bar dips
Post total number of pull ups at heaviest weight (18 reps total)
Part 2.
3 rounds for time of:
10 supine ring rows (heels on box)
10 box jumps (24/20”)
Post time and scaling to chalkboard/journal
Part 4.
3 rounds for time of:
8 burpee box jumps (24/20”)
24 KB swings American (32/24kg)
Post time and scaling to chalkboard/journal

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