FUNday

In TEAMs of 2...

Warm UP: BLOCK RUN

AMRAP in 21min of:
 10 Wallballs
 10 GHD Situps
 10 Pull-UPs
 10 Box Jumps
 10 KB Swings (53/35)

*TEAM members rotate after each movement

Cool Down: GUN Walks

The will to survive...
Sergey Ananov: Two days on ice with three polar bears

Thursday

3 Rounds for TIME of:
 Building RUN
 10 S2OH (155/95*)

*Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.


“If we are to do as I believe we shall and will do, if we are to advance in broad humanity, in kindliness, in the spirit of brotherhood, exactly as we advance in our conquest over the hidden forces of nature, it must be by developing strength in virtue and virtue in strength, by breeding and training men who shall be both good and strong, both gentle and valiant—men who scorn wrong-doing and who at the same time have both the courage and the strength to strive mightily for the right.”
                -Theodore Roosevelt

Wednesday

E2MOM for 20min alternate between:

  5 Back Squats

  5 Bench Press

*Weights will be determined during warmups

Tuesday

HEAVY Carry Variations

          then...

AMRAP in 20min of:

 Tower RUN

 20m Weighted Lunges (53/35)

 20 KB Snatches (10L-10R, 53/35)

“The price of anything is the amount of life you exchange for it.”
            Henry David Thoreau

Monday

For TIME:
 50 Double Unders
 10 Hang Squat Cleans (95/65)

HOW TO DOMINATE AT CROSSFIT, ACCORDING TO MAT FRASER
When we asked Fraser the question...
“What’s one thing you do every day that improves your fitness?”
“The most dangerous competitor is a happy competitor,” says Fraser.