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WOD
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Movement Standards for RX'd - MUST be met on EVERY rep to be RX'd.
Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable.
Push-ups - you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
Make every rep count today. If you cant meet the standards on this or any other workout then list it as scaled and work harder to meet the RX'd requirements. Work on the form of each of the basic movements as part of our warm-up. Be fair to yourself and the other athletes in the workout with you. Each athlete should be judged by the same standards.
If you cheat you are only cheating yourself.
“Today when you hear his voice, don’t harden your hearts as Israel did when they rebelled, when they tested me in the wilderness. There your ancestors tested and tried my patience, even though they saw my miracles for forty years. So I was angry with them, and I said, ‘Their hearts always turn away from me. They refuse to do what I tell them.’ So in my anger I took an oath: ‘They will never enter my place of rest.’” Be careful then, dear brothers and sisters. Make sure that your own hearts are not evil and unbelieving, turning you away from the living God. You must warn each other every day, while it is still “today,” so that none of you will be deceived by sin and hardened against God. For if we are faithful to the end, trusting God just as firmly as when we first believed, we will share in all that belongs to Christ. -Hebrews 3:8-14
The harder you work, the harder it is to surrender. -Vince Lombardi
Today's off the wall fact that probably means nothing to anyone is:
The 57 on Heinz ketchup bottles represents the number of varieties of pickles the company once had.
What motivates you?
BE STRONG!
Jay and Janice
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