Level 1

4 Rounds for time

400 m run

20 KB Swings,

20 Ab Mat Sit Ups

*Under 24 minutes

Level 2

4 Rounds for time

400 m run

20 KB Swings, 35/26#

20 Ab Mat Sit Ups

*Under 20 minutes

Level 3

Rounds for time

400 m run

20 KB Swings, 53/35#

20 Ab Mat Sit Ups

*Under 16 minutes

Level 4 Rx

4 Rounds for time

400 m run

20 KB Swings, 53/35#

20 Ab Mat Sit Ups

*Under 14 minutes

Motivation

In a chaotic world we must find ways to filter out the noise and distractions to appreciate those things that are important to us.  Even as I am sitting here at home writing this the kids are making themselves lunch.  This can be a noisy and messy time, but as I think about what I am observing the interactions of the kids I see them helping one another.  I heard Dallin thank Taylor for making him hot chocolate.  As I look out the window in to our backyard on this warm and bright Sunday afternoon I see a few bees going from flower to flower and a small bird pecking at the ground.  I believe that our ability to live in the moment and appreciate what is happening around us is the key to finding happiness.  It allows to be actively involved in our well being and not just be acted upon.  Look beyond the obvious and see the beauty that is all around us.

Strength

Front Squat: 10 reps EMOM for 5 minutes

Strategy

Last week we gave you workouts that forced you to slow down and pace the movements.  Today is a test of whether you can apply last week’s strategy to a similar workout.  Each movement will take different amounts of time.  What pace are you able to consistently hold?

Get more Awesome: 30 Push Ups