“Character is developed one positive action at a time. Therefore, nothing is actually trivial in our lives. Someone who grows from each minor life event will eventually reach high levels of character perfection.”

– Rabbi Zelig Pliskin, author, lecturer

WOD…

7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells (adjust weight for ability)

7 Reps, Overhead, anyway, Press, Push press or Push Jerk

7 Reps, Hang Squat Cleans

7 Reps, Lunge steps, bells in rack position

7 Reps, Swings

7 Reps, Burpee Dead lifts

Endurance Workout…

TIME TRIAL & REPEATS

3+ Hours After Mission CrossFit WOD

Choose ONE of the Following Sports:

Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT… Deviate more than 2 sec and foul

Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT… Deviate more than 5 sec (per direction if in a head/tail wind) and foul

Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT… Deviate more than 2 sec and foul

C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT… Deviate more than 2 sec and foul

FOUL: 2 min Isometric Squat Hold.

Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).