Friday WOD

Be like the sun for grace and mercy. Be like the night to cover others’ faults. Be like running water for generosity. Be like death for rage and anger. Be like the Earth for modesty. Appear as you are. Be as you appear.~Rumi

Preparation: 3 Rounds of:
2: Samson Stretches (One per leg, hold 15 seconds)
6: Lunges (3 Per leg.)
10: Arm Circles (5 forward, 5 backward. Increase circle diameter each round.)
10: Wring Out The Towel
10: Arm Scissors
10: Hugs
10: Jumping Jacks
25: Sit-ups
5: Plank Step Up Down (Click on “Plank Step Up Down” for video demonstration.)

Focus: 5×5 Dumbblell Deadlift

Storm: 10 Rounds For Time:
100 Meter Walk-Jog-Run
5: Step-ups
10: Dumbbell Rows

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