Don’t forget to get outside and use your fitness this Summer!

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Happy Birthday Staci!

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WOD

“Sweaty Sunday” 

[RUN]
3 x 600 Meters at Moderate Pace
90 Seconds Rest
3 x 200 Meters at Faster Pace
90 Seconds Rest
3 x 500 Meters at Fast Pace
90 Seconds Rest
3 x 200 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[ROW]
3 x 750 Meters at Moderate Pace
90 Seconds Rest
3 x 250 Meters at Faster Pace
90 Seconds Rest
3 x 625 Meters at Fast Pace
90 Seconds Rest
3 x 250 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[BIKE]
3 x 1,500 Meters at Moderate Pace
90 Seconds Rest
3 x 500 Meters at Faster Pace
90 Seconds Rest
3 x 1,250 Meters at Fast Pace
90 Seconds Rest
3 x 500 Meters at Fastest Pace

Rest 4 Minutes Between Sets

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DAILY MINDSET

“No one was ever wise by chance”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.