Gratitude is something we hear about all the time nowadays.  People have their gratitude logs or blog about trying to show gratitude every day.  I think it's important to show this all the time, but even more than that,  I think it's IMPERATIVE to say THANK YOU.  First, it's just basic manners!  You are taught from a VERY young age to say thank you but for some reason, we get older and assume its for kids only or something to say it.  When you say thank you to someone, you are acknowledging that and the fact that they did something for you.  It can be as simple or no-big-deal as opening a door for you, or, it can be helping you move, getting your lunch, picking you up, covering a shift, buying a round, or even rooting or congratulating you on a job well done in a workout.  Second, if it's something big, then it usually takes something from the other person to do: time, gas, money.  Again, they don't HAVE to do it so the fact that they did, DESERVES recognition!  So give it to them!!!!  Take a second and think of all the things people do for you.  It may be something that happens on a regular basis or may be a one-time thing, but they ALL deserve a heartfelt thank you.  Just think about what would have happened if they didn't do it. Ok, maybe it would mean that YOU had to open your own door but if you look at all the other things, your life would be impacted for sure if they didn't do it.  So be thankful..... and SAY IT!!!:) 




Complete the following: 

Aint Nothin' like a Thruster Party

........0:00-3:00: 4 reps @75%1RM

.......3:00-6:00: 3 reps @80%1RM

.......6:00-9:00: 2 reps @85%1RM

.......9:00-12:00: 1 rep @90%1RM

*take from rack






18 min Clock:

5 min AMRAP:

.......12 reps Power Snatch (95/65, wt to get 20-24 UB)

.......12 reps Box Jump Over (24/20)

3 min REST

4 min AMRAP: 

.......8 reps Power Snatch (115/75, wt to get 14-18UB)

.......Box Jump Over (28/24)

3 min REST

3 min AMRAP:

.......4 reps Power Snatch (135/95, wt to get 10-14UB)

.......4 reps Box Jump Over (32/28)



MWOD:   open hips and thoracic spine!