Motivation
The past weekend Sarah’s mom headed to Utah to be with her own mother who’s health was deteriorating quickly.  Many of Grandma’s children came into town to say their final goodbyes.  On Wednesday night Ruth Mackay Challis passed away peacefully surrounded by family to rejoin with her husband in the heavens.  We are now headed to Utah for the memorial services that will be held Saturday.  It is a joyful time to get together with family and celebrate the life of a wonderful woman.  Daniel and Dallin’s middle names are both after their great grandparents.  Daniel Challis and Dallin Mackay.  To Sarah, her grandparents played a big role in her life and we look forward to a weekend full of loving memories that our children hear and get to know their great grandmother that much better.  I hope that you all have a wonderful weekend.  
Strength
If you have come 3 days already this week then no strength for you today.  Take the time to foam roll your legs in preparation for the WOD.
Workout Strategy
Do some preplanning for this workout.  Decide on a pace you know you can run and row.  Keep that same pace the entire workout.  This mean the first run and row should feel a little slow.  Pace out the KB swings and push ups as well.  Use the 30 second strategy of doing 5,6,7, or reps and then rest so you don’t get burned out.  If you still have gas in the tank then go fast the last round of 9 and the row.
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1:

 

300 meter Run

21 KB Swings, 35/18#

21 Elevated Push Ups

300 meter Row

15 KB Swings, 35/18#

15 Push Ups

300 meter Run

9 KB Swings, 35/18#

9 Push Ups

300 Meter Row

Level 2: 

400 meter Run

21 KB Swings, 44/26#

21 Push Ups

500 meter Row

15 KB Swings, 44/26#

15 Push Ups

400 meter Run

9 KB Swings, 44/26#

9 Push Ups

500 Meter Row

 Level 3:

 

400 meter Run

21 KB Swings, 53/35#

12 HSPU

500 meter Row

15 KB Swings, 53/35#

9 HSPU

400 meter Run

9 KB Swings, 53/35#

6 HSPU

500 Meter Row

Level 4

 

400 meter Run

21 KB Swings, 53/35#

21 HSPU

500 meter Row

15 KB Swings, 53/35#

15 HSPU

400 meter Run

9 KB Swings, 53/35#

9 HSPU

500 Meter Row

 

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