21 January 2013


"Be strong and very courageous. Be careful to obey all the law my servant Moses gave you; do not turn from it to the right or to the left, that you may be successful wherever you go."
Joshua 1:7

Flexibility/Skill Improvement
10 mins active stretching

5 Rounds
3 mins of jumping rope - mix in double-unders, cross-overs, shuffle step, slaloms, and running in place...
1 min rest


5 Rounds
7x Muscle-ups
14x Pistol squats
Handstand hold for max time


Practice 20' rope climbs - hands only!

Rocks are hard, rocks present themselves as obstinate. Rocks can also be fragile and can break if not carefully handled. A rock can sit for time on end and not perceptively change. Rocks found in environments that frequently change become weathered and conditioned by those environments. Rocks can be constructive tools and elements, or destructive devices and implements. Some rocks become monumental pieces in shaping history others become obstacles in life.

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