To give anything less than your best

is to sacrifice the gift.

WOD…

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Endurance WOD…

3,2,1 LADDER

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

Choose ONE of The Following Sports:

Swim, Bike,Run, C2

3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.

Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.