WOD 2012.11.20 - Courage



Thought for the day - Courage

What a powerful quote permeating every area of my life. Whether it is in the middle of a tough workout, or when I'm fighting for joy. "Quiet and steady dignity." What a perspective in midst of adversity!

6 a.m. WOD @ CFM

Fran
21-15-9
Thrusters (95 lbs)
Pull-ups
Time: 5:45 (16 s PR)

7:30 p.m. WOD @ Outlaw North

Warm-up
2 min skipping
20 lunges
10 beat back
10 v-ups
10 pushups
2 min skipping

Strength
5 x 2 Back Squat @ 85% 1 RM
Warmup: 45#, 135#, 225#
5 x 2 @ 245# EMOM

For time:
200 m run
9 HSPU
9 Power snatch (115#, 135# was rx)
200 m run
7 HSPU
7 Power snatch
200 m run
5 HSPU
5 Power snatch
200 m run

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