It is found when you are striving for something.
It is summoned when you are wishing for double unders or pullups.
It notices when you are staying late to work on your strength or mobility.
Hard Work refuses to be taken for granted. Make that mistake and you are instantly three steps back.
Hard Work is the day in and day out, the ugly, the tiring and the grueling.
But Hard Work is the ultimate payoff. It is the checked off goals, the bell ringing PRs and the ultimate highs of competition.
So don't shy away from it. Face it head on and do as much of it as you can. -JournalMenu
Gymnastics - L-Sit holds / progressions
Accumulate 2-3 minutes
Conditioning - Tabata Row for Max distance
4 minutes of :20 seconds of work / :10 seconds Rest
MetCon WOD: 14 minute AMRAP
10 KB Swings 70/55
15 Ab mat Sit ups