Tomorrow starts the last week of the Whole Life Challenge. If you are on the Challenge: Congratulations! If you live with someone who is on the Challenge…It is ALMOST over!
We have spent a week meditating, abortion declaring our love for people, sales places and things, supporting each other, eating without distraction and sleeping 7 hours during the night. Our last week will be spent performing intentional acts of kindness. I think this is a good task for EVERYONE. Please join us in this part. 

Workout of the Day
For those of you that completed the Lift Off Friday:
AMRAP20 
Row 500m
Run 400m
Otherwise:
Strength
20 minutes to build to 
Max Effort Snatch – Can be power, squat or split but MUST BE A SNATCH. NOT  ground to overhead anyhow.
Max Effort Clean and Jerk – Can be power, squat, or split. 
Conditioning
CrossFit Lift Off

Rx’d Workout

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.

Scaled Workout

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.