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"It's not some magic formula that's going to allow somebody to go after the thing they want to do. It's the consistent progress or moving toward the thing they want to do, regardless of whatever thing comes up -- and I call that thing 'quitting.' That quitting conversation will show up a hundred different ways. You can say, 'This thing is bullshit. This thing is crazy. I can't believe I'm doing this.' Or you can create things like, 'Well, that person's just trying to hold me back,' or 'I'm just not good enough.' Whatever... I'm telling you, quitting sounds very reasonable. Literally, it’s a very simple process of getting on target and moving forward vs. the conversation that leads to quitting. And those conversations show up every day for people. And really, that's the battle. That's the war. If there's a war going on, really the war is within yourself and one you have to confront day after day." -- Richard Machowicz

WEDNESDAY, 30AUGUST2017 - Work For Today
Wave 3/Week 6/Day 3

STRENGTH - Overhead Focus (Speed & Endurance) 
Set 1: 10 Chin-Ups or Inverted Rows
10 Log Clean & Presses Presses (Clean Every Rep) @ 60% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
Rest 90 Seconds and get right back to your Presses 

Set 2: 8 Chin-Ups or Inverted Rows
8 Log Clean & Presses (Clean Every Rep) @ 70% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest

Set 3: 6 Chin-Ups or Inverted Rows
As Many Log Clean & Presses Presses (Clean Every Rep) As Possible @ 80% Of your 1RM (Goal is at least 6)
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest

ASSISTANCE - With A Partner
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Bamboo Bar Strict Presses
You only rest as long as it takes your partner to complete the set. 

STRONGMAN - Atlas Stone to Shoulder Sprint Ladder
Line up 5 Stones in order of lightest to heaviest. At the command of Go, Shoulder the lightest stone, Sprint 50 Feet to your Second Stone & Shoulder it. Sprint 50 Feet to your 3rd Stone and shoulder it...Time Stops when you have Shouldered all 5 Stones. 
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