Did you know there's less than 10 weeks until our annual hit-out on the Hero WoD "Murph"??
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Are you pull-up/push-up ready???

WoD: "Double Double"

Complete 4 Rounds For Time:

500m Row

50 Double Unders

10 Double Dumbbell Snatch

M: pair of 15's. ---|--- W: pair of 10's.

There are days where you think you just need to grind it out. Days where you see WoDs that look "too simple" or "too boring" and you just zone out. Sure today ay look like a "Grunt Work 101" WoD but awe want you to look deeper into it.
Its been a helluva week so far on the ROD. First we had the seemingly never ending barbell on Monday. Some Heavy-Ass Back Squats Tuesday. Yesterday gave yet more squats with a bajillion reps out there. And then there's today. You look at it and go "huh. Ok, i guess i'll just grind it out. But we don't want you to look at it that way. Instead of being a zombie "going through the motions" for the sake of things we want you to be ever present and focused on the task at hand. When was the last time you actually directed a WoD and placed focussed targets on each piece?
Today lets look at that row. Pick a challenging pace and hold yourself to that time each round. It will hurt but you will learn a lot. On the rope why not actually max out and see if you can go 50 unbroken reps after stepping off the rower. And the DB work. Its a newer move to you all so you'll need to think about that but also actually think about what body parts/muscles you are using to propel them up. Exert as much power as possible into the bells and watch them go.
Anyone can show up and blindly go through the rhythm but it takes someone with the yearn to be better to actually present themselves with challenges within the challenge itself. There is no ceiling to your fitness potential. Only the ones you place upon yourself. Today raise that ceiling and strive for better. Even if it is only 0.1% better in the end, you made strides to get there and you did so with full eyes open in the process.
Hold the standards. Form is priority as always.
Scale as needed.

Post your TIME to your Beyond The Whiteboard account.