Don't be that guy! 1. The Cherry Picker - The coaches program workouts for your benefit, cherry picking them will only hinder your progress. Whatever the WOD is suck it up and get on with it!

2. The Rep Dodger - This speaks for itself really. If you get caught doing this (and trust me people notice) you just look like a dick!

3. The Bare Minimum Guy - It's not enough to just turn up and coast through things. You've got to push your boundaries and constantly strive for improvement. Give everything 110%, get that extra rep, add that extra kilo. You get out what you put in!

4. The Know It All - listen to your coach he's there to help. He's always right even when he's wrong and he's never wrong.

5. The Elitist - Be proud of your achievement but stay humble and modest. Remember leave your Ego at the door!


A - Warm up and spend a solid 10 mins on squat therapy.

B - 3 x 20 double kettlebell front rack walking lunge (you chose load but make sure to push yourselves)

B - For time: 10-9-8-7-6-5-4-3-2-1 Front squat (60/40) Pull up STOH (60/40)