**NO 0900 CLASS – TODAY IS NOVEMBER FUNDAMENTALS**

0730 Unstructured Class

Squat Clean

Build to Heavy Single

“Hidden Valley”

[TEAMS OF 3]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run

Directly Into..

Max Unbroken Set of Wallballs (each)

After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run

* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wallballs

OR…

[Individual]

3 Rounds for Time
50 Wallballs (20/14)
25 Toes to Bar
500m Medball Run

Rest 3 Minutes Between Rounds

AFTER CLASS

Not For Time:
400 Meter Farmers Carry
2 Minute Dead Hang
1 Minute Plate Pinch

DAILY MINDSET

“Laziness doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.