FUNday

Complete for TIME:
 42 Back Squats*
 42 Pull-UPs
 42 Deadlifts*
 42 KB Swings*
 42 Burpees
 42 Hollow Rocks

*Weights TBD

Thursday

4 Rounds for TIME of:
 Tower RUN
 20m Bear Crawl 
 12 Toes-2-Bar
 20 Box Jumps

Wednesday

Shoulder Press: 1-1-1-1
Push Press: 2-2-2-2
Push Jerk: 3-2-1-1

Tuesday

AMRAP in 24min of:
 500m ROW/Anchor RUN
   3 Rounds of Cindy:
      5 Pull-UPs
    10 Push-UPs
    15 Squats

MLK Day

“I say to you, this morning, that if you have never found something so dear and precious to you that you will die for it, then you aren’t fit to live.

You may be 38 years old, as I happen to be, and one day, some great opportunity stands before you and calls upon you to stand for some great principle, some great issue, some great cause. And you refuse to do it because you are afraid.

You refuse to do it because you want to live longer. You’re afraid that you will lose your job, or you are afraid that you will be criticized or that you will lose your popularity, or you’re afraid that somebody will stab or shoot or bomb your house. So you refuse to take a stand.

Well, you may go on and live until you are ninety, but you are just as dead at 38 as you would be at ninety.

And the cessation of breathing in your life is but the belated announcement of an earlier death of the spirit.

You died when you refused to stand up for right.

You died when you refused to stand up for truth.

You died when you refused to stand up for justice.”

-Dr. Martin Luther King, Jr.
From the sermon “But, If Not” delivered at Ebenezer Baptist Church on November 5, 1967.

FUNday

In TEAMs of 2...

5 Rounds for TIME of:
 20 Thrusters
 20 DB Burpee Deadlifts
 20 Box Overs
 20 Hang Snatches

CASH OUT: Block RUN

1* TEAM Member working at a time
Partition the Reps as you wish

How to increase mental toughness: 4 secrets of Navy SEALs and Olympians
  1. Talk positively to yourself
  2. Setting goals
  3. Practice visualization
  4. Use simulations

Thursday

E2MOM for 20min alternate between:
  Floor Press: 5-5-5-5-5
  Pendlay Rows: 5-5-5-5-5

*5 sets of each

                  then...

TABATA
 ROW
 Double Unders