BRING A FREIND(s) FREE W.O.D. Saturday 12/7/19


BRING A FREIND(s) FREE W.O.D. Saturday 12/7/19


“Weakness of attitude becomes weakness of character.” – Albert Einstein

Character is often described as moral or ethical strength.
Moral and ethical strength is defined on a daily basis, through the decisions and actions we take.

“Attitude” in this quote can be interpreted in many different ways, one being “perspective”.

How we perceive what happens, or even what could happen, is the start. It sets the tone for what is to follow… it often shapes the next decision, as Einstein writes. A poor perspective leads to a poor character.

It takes great work, great effort, to change our perceptions.
But the best part about it is that you can accomplish it in a moments notice.
Regardless of your perceptions of the past, or your character of

Conditioning WOD – 20 minutes

*Coaches- please have 4 groups all starting at different movements to avoid a shortage of rowers

Every minute on the minute for 20 minutes (5 rounds) complete…

Minute 1: 15 Ring Rows (RX, rings low and body parallel- arms fully extended and rings must touch chest at top)
Minute 2: 200 Meter Med ball Run 30/20
Minute 3: 25 AbMat Sit-ups
Minute 4: 300m Row

*For anyone new or those needing to scale. Please scale the reps/meters so you work 50 seconds of each minute