VOD
No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Hebrews 12:11
WOD
AMRAP 15
3 Strict Pull-ups
3 Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Burpees
6 Hollow Rocks
…
Add (3) Reps Per Round
ADDITIONAL WORK
MOBILITY
Upper Body
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute Each Side
3. Wrist Stretches: 1 Minute
Lower Body
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute