Success is actually a short race–a sprint fueled by discipline just long enough for habit to kick in and take over.–Gary Keller



Fitness: 15minutes. Row 300M + 100 single under + 1 minute plank

CrossFit / Competition: 10min EMOM. 50′ Farmer Carry.

WOD1: 7min partner sled relays.

WOD 2: 7min partner wall balls.

Fitness / CrossFit: 4/2 plates on the sled. Standard wall ball

Scale: 3/1 plates. Lighter wall ball

Competition: 6/4 plates. Heavier wall ball



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