Mercy

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“God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.

Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.
Amen.”

-The Serenity Prayer

Buy in: 5 Rope Climbs 15 ft

Then 10 rounds:

35 Double Unders

9 Handstand Pushups

Buy out: 5 Rope Climbs 15 ft

#ForgedByFerrara

La La Land

“Hard work pays off.” -Mathew Fraser

Part 1-WOD

15-12-9

Hang Squat Cleans 155lbs

Strict HSPU

Part 2-Row Conditioning

20 sets of 100m @ target 2k pace with :30 rest between sets

For example, if my goal is a 6:40 2k then I would hold a 1:40/500m pace on the 100m sets

*My sister Cat Ferrara aka “FitBitKit” crushing the row ^

#ForgedByFerrara

Gino

“The quality of a person’s life is in direct proportion to their commitment to excellence.” -Vince Lombardi

Partner WOD

5 rounds for time:

200m run

15 GHD Situps

15 HSPU

Partner 1 completes run while partner 2 rests, then partner 2 completes the run while partner 1 rests

Then partner 1 completes GHD situps while partner 2 rests, then partner 2 completes GHD situps while partner 1 rests

Then partner 1 completes HSPU while partner 2 rests, then partner 2 completes HSPU while partner 1 rests

#ForgedByFerrara

Cold Blooded

“Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind.” -Plato

100 Double Unders

10 Parallette HSPU

– Rest 100 seconds

90 Double Unders

9 Parallette HSPU

-Rest 90 Seconds

80 Double Unders

8 Parallette HSPU

-Rest 80 Seconds

70 Double Unders

7 Parallette HSPU

-Rest 70 Seconds

60 Double Unders

6 Parallette HSPU

-Rest 60 Seconds

50 Double Unders

5 Parallette HSPU

-Rest 50 Seconds

40 Double Unders

4 Parallette HSPU

-Rest 40 Seconds

30 Double Unders

3 Parallette HSPU

-Rest 30 Seconds

20 Double Unders

2 Parallette HSPU

-Rest 20 Seconds

10 Double Unders

1 Parallette HSPU

#ForgedByFerrara