Max Effort Pullups

W.O.D.

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1:00 Stairs

1:00 Squats

1:00 Situps

1:00 Burpees

1:00 Break

3 Rounds

"Watch your thoughts, for they become words.

Watch your words, for they become actions.

Watch your actions, for they become habits.

What your habits, for they become character.

Watch your character, for it becomes your destiny."

` Unknown

Lifestyle Tip

Click Here to Step Out and walk to fight diabetes in Philly

Max Effort Deadlifts 3 x 3

W.O.D.

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5 Rounds

25 Swings

10 Barbell Thrusters

25 R/L Lateral Barbell Hops

"You have to do what others won't, to achieve what others don't"

~ Unknown

LifeStyle Tip

Click Here to read what uwishunu.com calls

Philly's top five holiday events

Max Effort Chinups x 3

W.O.D.

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AMRAP 9:00

Power Clean x 1

Press x 3

Push Press x 5

"The greatest barrier to success is the fear of failure."

~ Sven Goran Eriksson

LifeStyle Tip

Click Here to read what Mark Sisson thinks about toothpaste,

smoking, and pullups. The readers ask and he answers.

Strength and Power

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Back Squat

3 x 5

W.O.D.

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3 Rounds

21 Right Side Dumbbell Squat Cleans

15 Weighted Dumbbell Situps

9 Pushups

21 Left Side Dumbbell Squat Cleans

15 Weighted Dumbbell Situps

9 Pushups

"When there is no enemy within, the enemies outside cannot hurt you."

~ African Proverb

LifeStyle Tip

Just Say 'No'

If you have a vision for yourself, it is easier to say no to things

that prevent that vision from occurring.

Congrats to my Uncle Tom

He received his Level 1 in Sydney, AUS.

W.O.D.

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"Bodyweight Basics"

40-30-20-10

Pushups

Lunges

Situps

Squats

Mountain Climbers

Jumping Jacks

"Offer the lazy an egg, and they'll want you to peel it for them."

~ Lithuanian Proverb

LifeStyle Tip

Click here to read Robb Wolf's Blog.

It talks about the black box summit OR

HOW HE GOT FIRED FROM THE NUTRITION CERTIFICATION.

W.O.D.

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"Tabata"

Pushups -> Situps -> Squats -> Burpees

"The wisest men follow their own direction."

~ Euripides

LifeStyle Tip

What can I let slide?

There just is not enough time to do it all. There is, however,

enough time in the day to everything that you truly need and want to do. Find out what does not matter and let it slide