A lot can happen in three years. Walls come down. Strength is gained. Friendships are made. Loved ones are lost. Respect is earned. Spirits are broken and repaired and broken and repaired. Babies are born. Babies grow up. Relationships grow. Trust is earned.
A lot happens. Life never stops and so we learn to go with the flow. We try to prepare as best we can so that when the storm happens, we can weather it. That looks different for each person, but the things that remain constant are perseverance and support. And I like to think that each one of our 2012 Originals feel that they have found that in our little ShopGym family.
Every single one of you means the world to us. We try to earn your trust and hope that we in turn instill in you the will to fight through whatever comes your way, in the box and in life. And to our original ShopGymmers, we extend a thank you; thank you for trusting us, encouraging us, teaching us, making us want to be better for you. Your faith and support has helped us grow our little family into something we are proud to be a part of and something special that we are fiercely protective of. Thank you for setting the bar high and for always believing in us. You guys are the glue and we love you!
Warm Up:
Run prep (athlete's choice)
Phase 1: None
Phase 2: As many strict pull ups as possible in 4 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None
Phase 5: None
WOD: 5 x 400 m Run 3 min rests btwn runs
Cool down:
Phase 1, 4, 5: None
Phase 2: 3 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
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