The present moment contains both the past and the future. The - TopicsExpress

The present moment contains both the past and the future. The secret of transformation is in the way we handle this very moment. W.O.D Tuesday 11/4/14: Advanced: Front Squat. 1 warm up set w/bar. 4@70%, 4@80%, 4@90%, plus one down set(60% 1set/4reps, re-establish perfect form). Then 70%*Y*3sets. Y=45% reps from 2min. test performed. Rest is 60 sec. between sets. If you have not tested 1rm and Lactate Threshold Endurance please do so today. “Tabata Tuesday” Double-unders- record lowest # of reps, this will be re-tested. 1-2 min rest. Then AMRAP 6min. 6 Burpee Lateral Hop 6 V-Sits 6 Slamdowns Finish w/Back Ext. 3sets/10 reps w/weight. Modified: Frankenstien Squat 5sets/4reps @ working weight. “Tabata Tuesday” Single-unders-record lowest # of reps, this will be re-tested. 1-2 min rest. Then AMRAP 6min. 6 Burpee Lateral Hop(modified) 6 Sit up to Pike 6 Slamdowns Finish w/Back Ext. 3sets/10 reps w/bw.

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