“People of character do the right thing even if no one else is,
not because they think it will change the world,
but because they refuse to be changed by the world.”?
– Michael Josephson
3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD
Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
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!