Burpee Challenge:
If you completed the Burpee challenge sign up for you t-shirt.  Remember this is an honor system.  If you missed even one day then you do not qualify for the shirt.
Motivation
I picked up Dallin from kindergarden on Tuesday.  I don’t know why I don’t pick him up everyday.  He makes me feel like the best dad in the world.  First, because he is in kindergarden his teacher releases him from class when a parent arrives.  When she called Dallin and told him his “papa” was here.  When he could see me he pumped his fist in the air with a big smile on his face.  He gave me a big hug and said, “hey dad.”  When I asked him about his day he said he had lots of fun with all his friends.  Then in his normal talkative self he told me that he has lots of friends.  When I asked him why he has so many friends he replied, “because I ask them to be my friend and they say yes.”  Then to prove his point he saw a kid from another kindergarden class and called out to him.  Then he asked the kid if he wanted to be friends. the kid replied,  “yes.”  Then Dallin said, “See dad it’s easy to make friends.”  I then asked him if he would run some errands with me.  Dallin replied, “I love running errands with you dad.”  Well, now we are back at the gym and Dallin got Jan to play some foam roller baseball.  I love to see my kids interacting with others, especially those from our extended Mission CrossFit Family.  Make today awesome.
Strength
Day 1, 2, or 3
Workout Strategy
Good steady pace today.   
Workout of the Day
Strength of the Day                                                Day 1 or 2
Level 1: 

 

2 Rounds:

400 meter run

7 Squats

7 Push Ups

7 Ring Rows

7 KB Swings, 26/18#

400 meter row

7 Squats

7 Push Ups

7 Ring Rows

7 KB Swings, 26/18#

Level 2:

 

3 Rounds:

400 meter run

8 Squats

8 Push Ups

8 Ring Rows

8 KB Swings, 35/26#

400 meter row

8 Squats

8 Push Ups

8 Ring Rows

8 KB Swings, 35/26#

Level 3:

 

3 Rounds:

400 meter run

9 Squats

9 Push Ups

9 Ring Rows (Feet Elevated)

9 KB Swings, 44/35#

400 meter row

9 Squats

9 Push Ups

9 Ring Rows (Feet Elevated)

9 KB Swings, 44/35#

Level 4: 

 

4 Rounds:

400 meter run

10 Squats

10 Push Ups

10 Ring Rows (Feet Elevated)

10 KB Swings, 53/44#

400 meter row

10 Squats

10 Push Ups

10 Ring Rows (Feet Elevated)

10 KB Swings, 53/44#

To Get More Awesome –  30 Ab Mat sit ups