W.O.D. MOnday 5/24/21


W.O.D. MOnday 5/24/21

**“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”
It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are? It can’t. It’s external. There’s no pixy dust on the podium, or some magic trick we wake up to the morning after.

What can change us however, is the character we choose to become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.

Never the other way around.

Conditioning WOD – 30 minute cap

4 Rounds For Time:
20 Toes to Bar
20 Single Alternating Arm DB Devil’s Presses (50/35#)
200m Plate Overhead Carry 45/35

*Score = Total time taken to complete the workout

***If the plate comes down below your head or touches your head, you must stop until it back over your head before resuming your carry

7:00 AMRAP for Quality

  • 10 Sit-Ups
  • 8 Push-Ups to Shoulder Tap
  • 6 Air Squats (w/ :10 hold at the bottom)
  • 4 Burpees
  • :20 Samson Stretch (each side)

Toes to Bar
*Decrease reps
*Knees to chest
*Knees High
*Abmat Situps

Devil Presses
*Decrease weight
*Burpees to 6 inch target

*Carry Plate in arms
*200m run with no plate