FUNday

Every 5min for 20min Complete:
  Building Run
  10 Pull-UPs
  10 Push Press

ADVERSARIAL GROWTH & POST TRAUMATIC GROWTH

Without work, without stress, without challenges, deadlines, and adversity, there’s no growth. There are some things in life we can only learn through crisis.

Thursday

Recovery Day...

Run, Bike or Row 2,000m (moderate pace)

               then...

Mobility and Maintenance from KStar's Mobility|WOD
   Thoracic Mobility 
   Upper Extremity Mobility Drills 
   Lower Extremity Mobility Drills 

Tuesday

"Annie"

50-40-30-20 and 10 rep Rounds for TIME of:
  Double-Unders
  Sit-ups

Sprinters Should Start Fast; Everyone Else Should Finish Fast

Almaz Ayana won the gold medal in the 10,000 meters at the Summer Olympics on Friday with a blistering pace that obliterated the previous…

Monday

3 Rounds for TIME of:

  Building Run

  12 Front Squats (115/85*)

  12 Pull-UPs

  20 Russian Twist (25/10*)

"If you find yourself in a fair fight, you didn't plan your mission properly." 

~ Colonel David Hackworth