VOD
However, I say to you, love your enemy, bless the one who curses you, do something wonderful for the one who hates you, and respond to the very ones who persecute you by praying for them.
Matthew 5:44
WOD
TEAM GUMP
In Teams of 2:
3 Rounds:
800 Meter Run (Together)
50 Deadlifts (155/105)
50 Lateral Barbell Burpees
*Running Substitutions
60/40 Calorie Assault Bike or Echo
1000 Meter Row
ADDITIONAL WORK
Body Armor
3 Giant Sets:
7 Romanian Deadlifts
7 Deadlifts
21 Weighted Sit-Ups
Rest 1:30 between sets.
Row Recovery
2,400 Meter Row
Meters 0-200 – 2K Pace + 13 Seconds
Meters 201-400 – 2K Pace + 8 Seconds
Meters 401-600 – 2K Pace + 3 Seconds