“It is better to be hated for what you are than to be loved for what you are not.” – André Gide

Workout of the Day

Strength
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

Conditioning
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

CrossFit Basics

A.
Five sets of:
Barbell Push Press x 8-10 reps
Rest 45 seconds
Chin Over the Bar Hold x 15-30 seconds
(load so that 20-30 seconds is a challenge)
Rest 45 seconds

B.
For time:
Run 600 Meters
Barbell Thruster x 30 reps
Run 600 Meters