WEEK OF 8.25-8.29

ATTITUDE

If: A B C D E F G H I J K L M N O P Q R S T U V W X Y Z 
Equals: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
Then: K+N+O+W+L+E+D+G+E=
       11+14+15+23+12+5+4+7+5=96%
And: H+A+R+D+W+O+R+K=
        8+1+18+4+23+18+11= 98%
Both an important, but fall short of 100%
SO:  A+T+T+I+T+U+D+E=
    1+20+20+9+20+21+4+5=100%
This week at the gym focus on your attitude.  So many times we come in and leave with a high of a new PR and beating others or the low of being defeated by our peers, but what I encourage all of you to do this week is to not look at everyone else's times and give it 100%. Go harder than you ever have and don't skip a day because the workout looks tough or something you are not good at.  The only to get better is to attack your weaknesses.  Encourage those who workout with you, and push them to be better! 

WODS

MONDAY
4min AMRAP
Max Double Unders
4min AMRAP
Max Wallballs
4min AMRAP
Max T2B/F2R
4min AMRAP
Burpee Box Jumps
4min AMRAP
Max Row (Calories)

TUESDAY
Deadlift
Warm-up 5-5-5
Heavy 5-5-5-5-5
3 Rounds
15 Deadlifts 275/185
300m Medball Carry 20/14

WEDNESDAY
15 Thrusters 115/75
Run 400m
12 Thrusters 115/75
Run 400m
9 Thrusters 115/75
Run 400m
6 Thrusters 115/75
Run 400m
3 Thrusters 115/75

THURSDAY
Shoulder Press
Warm-up 5-5-5
Heavy 5-5-5-5-5
Then
12 min EMOM
5 Power Cleans

FRIDAY
For Time:
400m Overhead
Plate Carry
30 Burpees
30 Sit-ups
30 Burpees
30 Sit-ups
400m Overhead
Plate Carry