WOD
For time:
1 mile run
75 Burpees
800m run
50 Thrusters with PVC pipe
400m run
25 Situps
1 mile run

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
~ Lance Armstrong

AM WOD
Each person in the team must complete:
400m run
15 Thrusters (135#/95#)
15 Pull-ups
15 Burpees
15 Med ball slams
400m run with 45# plate

PM WOD
5 RFT:
7 Muscle ups
21 Burpees

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."
~ Marianne Williamson

AM WOD
4 RFT:
750m Row
30 DUs
15 Burpees

PM WOD
Level I
2x400m run
2x200m run
2x100m run

Level II
7 RFT:
7 Snatches
7 Box jumps

"Courage is rightly esteemed the first of human qualities because it is the quality which guarantees all others".
- Winston Churchill
Each and every Elite CrossFit member impresses me to no end. You have the courage to stand up to the Workout of the Day without complaint or pause. Lets stand up to it again tomorrow!