Wed – 11/3/20


“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.


Click Here

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

30 Seconds

Active Spidermans Video
Glute Bridges Video
Air Squats

Moutain Climbers Video
Single Leg Glute Bridges (30 Seconds Each) Video
Air Squats

Frog Hops Video
Glute Bridge Walkouts Video
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here


Barbell Ankle Stretch: 45 Seconds


Pigeon Pose + Wrist Stretch: 45 Seconds Each Side


“Bergeron Beep Test”

On the Minute For as Long as Possible (20 Minute Cap):
7 Thrusters (35/25)
7 Pull-ups
7 Burpees



Banded/Jumping Pull Ups

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