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"Fear Keeps you sane and keeps you going, hopefully making the right choices along the way. But at the same time, fear, or hesitation makes your worst fears come true. I've got to make up my mind, if I'm going to do something, there's no fear. You gotta do it. If you're not going to do it, don't try it. Don't go for it halfway." -Travis Pastrana

WEDNESDAY, 10MARCH2019 - Work For Today

Wave 2/Week 9/Day 3


CONDITIONING - Team Competition - 15 Minute Time Cap

In teams of 2, you must complete:

50 Pull-Ups or 75 Inverted Rows

80 Push-Ups or 100 If on your knees

100 Sit-Ups

140 Squats

40 Burpees

** Only One Athlete can be working at a Time.  
Your Team score is the combined total of all reps.
The Team Must Complete all Reps of one exercise before moving Onto the next.
Fastest Team Wins.


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

100 Yard Farmer’s Walk Sled Drag (To Barn OR Back…Not both)

2 Split Jerks or “Z” Presses (Aim to break 90%)

6 windshield wipers (Each Side)

3x agility Ladder

20 Double Unders or 1:00 Minute Jump Rope

1x Odd Grip Farmer’s Walk Obstacle Course (Each Hand)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


MINDSET - REVERSE Sally Dumbbell Strict Presses.  So when they say “Bring Sally DOWN” - You will Press the Dumbbells and Hold them in the Lockout position Until you are told to, “Bring Sally UP”.  At which point you will do the reverse and drop into front rack. 

Go Heavier than is enjoyable. 


STRONGMAN - 1 Max Rep Set

Earthquake Bar ~ 65%…As Many Reps as Possible.

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