Since my forearms are still toasted from the tire flip work out last week.  I know its a long time, but that was a fucking heavy tire.  I couldn't do Helen like I would have liked to, so I modified the workout a bit.  It was still a man crusher for sure.

WOD:  3 Rds For Time.

30 KB Swings 53lbs

400M Run

21 Burpees

Time: 12:00  It definitely seems slow, and I attribute it to me running it by myself in the high heat at high noon.  Or I'm just being a pussy.

QUOTE OF THE DAY

Integrity is shown when no one is looking.