FUNday

In TEAMs of 2, AMRAP in 22min of:
   10 DB 1arm Snatches (50/30*)
   20 Double-Unders
     8 Burpees

1* TEAM member working at a time, alternate each movement

What Does It Mean to be a Quiet Professional?

1) Service.

2) Mission First.

3) Patience.

4) Understanding the difference between “Experience” and “Wisdom.”

5) Knowing what to do = Easy. Doing it = Hard.

6) Humility + Humor.

7) Continual Professional Learning.

8) DO YOUR JOB.

9) Don’t get too far from your purpose.

10) Embrace the suck.

11) Gratitude.

Thursday

Deadlift: 3-3-3-3

    then....

3 Rounds for TIME of:

   •400m Run

   •21 Box Jumps

On the night of June 17, a gunman opened fire in a church basement in Charleston. Nine people died. Five survived. Survivors and families tell their stories of faith and forgiveness.

Wednesday

10 Rounds for TIME of:

   10 KB Swings

     5 Chin-Ups

   10 Goblet Squats

RX= 53/35*

ARE YOU SITTING TOO MUCH?

Tuesday

AMRAP in 15min of:
  10 Hang Cleans (135/85)
  10 Toes to bar

  200m Run 

How Stretching Has Changed My Whole Physique

“A consistent ‘small’ action that’s done daily is better than one ‘big’ action that’s only performed once”

Monday

4 Rounds for TIME of:

   •20 Push-UPs

   •30 Hollow Rocks 

   •40 Squats