“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

Wow! Way to get up there Issac!

WOD…

12 min AMRAP
5 deadlift (235/150)
10 pull-ups
5 ring dips
Post weight and rounds to comments.
Endurance WOD…

30:20X8

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!

C2:Row 30:20×8