Monday

Some things I’ve learned….
by KJ 

Slow down.

Breathe.

Set goals.

Make a plan.

Worry less.

Smile more.

Take time to just be.. by yourself..with loved ones..but be present in the moment.

Self reflect.

Get rid of extra distractions and noise and clutter.

Don’t let yesterday’s worries , mistakes, or failures, ruin today. Learn, grow, and..

Keep moving forward.

Take one hour each day to work on your future and of course WOD.

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– lateral goblet squat
– kip swing
– wall angels
– double unders

FITNESS-
A.1  FS; 23×1 x 3 x 5 sets, rest 60 seconds
A.2  CTB pull up x BB bent over row x 5 x 5, rest 60 seconds
+
12 minutes on the clock
3 minute amrap feet elevated ring rows
3 minute amrap wall ball
3 minute am rap up and over box jump,
3 minute amrap calories on AB

PERFORMANCE-
A.1  FS; 23×1 x 3 x 5 sets, rest 20 seconds
A.2  CTB pull up x 10-12x 5, rest 90 seconds
+
12 minutes on the clock
3 minute amrap MU or rope climb or strict pull up
3 minute amrap squat clean @ 115/75
3 minute am rap burpee up and over box jump, 24/20”
3 minute amrap double unders

*for the first 3 minute amrap you choose the toughest pull you can do; whether thats a muscle up or rope climb or strict pull up.  If you can’t do strict pull ups do feet elevated ring rows