Saturday. 11.22.14

The most important piece of equipment in the Spartan army was not the spear. It was not the sword, the greeves or the helmet. It was the shield. The shield protected the person next to you. The shield, above all else, was all that mattered. When mothers and wives sent their men to battle this is how they said I love you and goodbye, “Come back with your shield or on it.”

Never leave your wingman. Live to serve others with love, courage, pride and hope. If you do this, you will honor the person staring back at you in the mirror. And you will live a phenomenal life.

Think on this today.

MOB: Dynamic mobility with coach.

REVIEW: Wallball. Burpee to a target.

WU: 6 wallballs per team. 6 burpees to a target per team. 400m run.

C: In a team of 2. For time:

1 mile run (both teammates run)

200 wallballs* (one partner works at a time)

1 mile run

200 burpees to a target** (one partner works at a time)

*20# ball. Girls to 9′ mark, guys to 10′ mark. You may do partner wallballs to save time.

**Ladies to touch bottom rung of pullup bar. Gents touch the top.

You must complete all reps of the movement before moving on to the next movement.

LIII: 150 wallballs at rx’d weight. 150 burpees to a target.

LII: Rx’d rep scheme at weight of choice.

LI: 100 wallballs at weight of choice. 100 burpees or squat thrusts (not to a target) 1200m run/walks.

PWMOB: Full body rollout or 9:30am mobility class

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