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Hey Bro, What Do You Clean?

We’ve all been there before: wandering around in that post-WOD stupor, pre-occupied with getting protein in to our system before the ANABOLIC WINDOW expires, worrying that our jelly legs might not get us to the car, not realizing we left out that band we were MOB’ing with until we’re halfway home.

We could all learn something from the distinguished Mr. S. and his vigorous mopping. If you make a mess, clean it up. Be as diligent about putting away your bands and boxes as you are about recording your results. If you sweat profusely or spill chalk, be a dear and clean it up. We are, after all, a community, and when a community works together, a community WORKS!

Workout of the Day


3 rds:
5 pause RR/5 bootstrappers/5 divebombers/10 cossack squats


Alternate every other minute for 10min:
-7 Pull-ups
-7 Dips


12min AMRAP:
DB Lunge 1/1 x 10 (20 Total Reps)
DB RDL: 20
DB PJ: 20

RX: 35/55
Zone 3: 30/45
Zone 2: 25/35
Zone 1: scale as needed


Band overhead distraction – 2min/side

Smash/roll lats

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