work hard, sleep well. eat some, train some, hang out some, spend time with loved ones. talk some, listen more, walk around and enjoy the view of someplace new. go to bed early, wake up early, focus attention very specifically on one single thing for a while. get up and walk around frequently and find someplace to hang…. literally hang. it is all a bit easier said than done when it seems to get so much more complicated than this, but try and keep it simple. not easy, but simple.

Thursday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Every other minute for 10 rounds of:
Push jerk from rack, 3 reps (AHAP), then immediately
odd sets: max rep pull ups until one minute mark
even sets: max rep weighted box step up until one minute mark (20″ box with 50/35#DB)

Thursday 5pm open training hour