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“Revel in the short-term pain of discipline, to avoid the long-term pain of regret.”

Mark Divine

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

3 Rounds for time of:

  • 50 Wallballs
  • 35 Box Jumps (M=20", F=16")
  • 20 Kettlebell Swings (M=45lb-55lb, F=25lb-35lb)

After the 3 Rounds keep going for Overall Time

  • 800 meter Run

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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