Saturday, April 5
“If we love each other enough, we will bear with each other's faults and burdens.
If we love enough, we are going to light a fire in the hearts of others.
And it is love that will burn out the sins and hatreds that sadden us. It is love that will make us want to do great things for each other. No sacrifice and no suffering will then seem too much.” - Dorothy Day
WOD
3 rounds for time of:
Run, 800 m
Single Arm Dumbbell Overhead Lunge, pick load, 30 m
3 Rope Climbs, 15 ft (or 20 Pull-Ups)
Athlete Instructions
For time, or not.
Single Arm Dumbbell Overhead Lunge- 15 m/side
Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00
Partner Version:
AMRAP 30
Run Together
DB Lunge is any split
4 Rope Climbs or 25 Pull-Ups (any split)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling