WOD – 130201

General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 20 sec Handstand Hold

Ring Dip warm-up after each set



21-15-9 of:


Ring Dip




Who Am I

By Author Unknown

I am your constant companion,
I am your greatest helper or your heaviest burden. I will push you onward or drag you down to failure.
I am at your command.


Half of the tasks that you do you might just as well
Turn over to me and I will do them quickly and correctly.


I am easily managed; you must merely be firm with me.
Show me exactly how you want something done.
After a few lessons, I will do it automatically.


I am the servant of all great people
And the regret of all failures as well.
Those who are great, I have made great.
Those who are failures, I have made failures.


I am not a machine but I will work with all its precision
Plus the intelligence of a person.


Now you may run me for profit or you may run me for ruin.
It makes no difference to me.


Take me, train me, be firm with me and
I will lay the world at your feet.
Be easy with me and I will destroy you.


Who Am I?
I am Habit.




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