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June 22, 2018

“Everyone thinks of changing the world, but no one thinks of changing himself” – Leo Tolstoy 4 rounds (NFT) 5 Russian KBS (moderate) 5 push-ups 5 Sum DL HP with KB 5 squats Metcon (Time) 4 rounds for time 15 DL (225/155) 400m run or 20/16 AB cals CAP: 14min

May 8, 2018: Intensity

WOD 3 rounds for quality 2 rope climb/practice 30′ core crawl 20 double unders/practice Metcon (4 Rounds for time) 4x 10/7 cal Air Bike Sprint 2 deadlifts (315/220) – rest 4min b/t rounds Intensity yields results. Dragging your feet and half-assing workouts, work, or any task will leave you disappointed, in the results and in

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