To give anything less than your best

is to sacrifice the gift.

WOD…

10, 9, 8 ,7 6, 5 4, 3, 2, 1 reps of:
Push-ups
Squats
Pull-ups
Knees to Elbows

Endurance WOD…

TABATA

3+ Hours After Mission CrossFit WOD or CrossFIt Main Site WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8