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September 7, 2011

9/7 WOD: OHead, shoulders, knees and toes...

"Hard work may not guarantee anything, but it certainly beats the alternative. Working harder than everyone around you is a surefire way to improve your likelihood for success. You may not be blessed with the natural ability of others, but it is within you to outwork your competitors.How hard you work and how much you sacrifice is a personal decision. Not everyone is willing to give up as much. The choice is up to you and it is a decision that must be made each day. Deciding today doesn’t guarantee anything tomorrow. You’ve got to be willing to wake up again and repeat the process."Individual Warm-up: 5-rope climbsStrength: Shoulder Press, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%WOD: Three rounds of 20-push press, 20 OH squats, 400m run.RX: 95/65, L-2: 65,55, L-1: 35Recovery: Banded shoulder stretch, 2:00 deep squat hold.[fbphotos id=189346417804694]

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