TUE22DEC2015

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A Wolf Pack
The first 3 are the old or the sick, they set the pace for the entire pack. If it was the other way round, they would be left behind, losing contact with the pack. In case of an ambush they would be sacrificed.

Then come 5 strong ones, the front line. In the center are the rest of the pack members, then the 5 strongest following, providing overwatch.

Last and alone is the alpha. He controls everything from the rear. In that position he can see everything, decide the direction. He sees all of the pack. The pack moves according to the elders pace and help each other, watch each other.”

Not everyone has to be strong for the community to be strong and you don’t have to be a great athlete to get the most out of your time in the gym. We see athletes do amazingly impressive things everyday at CrossFit Wylie.  Way more impressive however are the people that aren’t gifted genetically. The people that scale every single workout yet show up every day and grind it out in search of the slightest bit of self improvement. And we are even more impressed by those same people that lead by example setting the tone with positive energy and go out of their way to motivate those around them. Keep leading from the front and we will all continue to ‘watch’ and support each other like only our community can.
– Coach

Holiday Schedule
Christmas Eve – 530AM CF & Yoga | 630AM | 830AM | 300PM Yoga | 400PM
Christmas Day – CLOSED
New Year’s Eve – 530AM | 630AM | 830AM | 400PM
New Year’s Day – TBA

WOD

Conditioning
5 Rounds for Time (22 min cap):
200M Run
10 TNG Power Cleans (135/95)
10 Box Over Jumps (24/20)
Rest 1 minute between rounds

Strength – After Conditioning
Back Squats: Work up to 85% then complete 2 reps @ 85% every 60 sec x 6 minutes

Extra

Towel b/n feet – 4 sets
– 3 Hollow/Arch Kips
– 3 Kip + Pullup
– 3 Ring L-sit pullups

Every 2 min for 12 min:
2-5 MU + 3-5 Dips (as able)

Push Press: Every 90 sec for 9 min: 5 Push Press @ medium weight + 5 Strict Pullups

After everything: 100 GHD situps just to Parallel – break up as desired

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