“We must become bigger than we have been: more courageous, greater in spirit, larger in outlook. We must become members of a new race, overcoming petty prejudice, owing our ultimate allegiance not to nations but to our fellow men within the human community.” -Haile Selassie


 

All levels class

Front Squat

5 reps @ 70%

4 reps @ 75%

3 reps @ 80%

10 reps @ 60%

 

Run 400 meters

-then

Push Ups

K2E

Wallballs

21-15-9

-then

Run 400 meters


 

Master’s Class

Push Press

4×5

 

CONDITIONING

Partner WOD

Pull Ups

Ball Slams

15-10-5

 

-then

Burpees

Sit ups

15-10-5

One person working, one person resting. Switch after each round (Partner A does 15x Pull Ups and 15x Ball Slams, then Partner B does 15x Pull ups and 15x Ball Slams…)