"You can discover more about a person in an hour of play, than in a year of conversation." - Plato

What is fitness? Who is fit? These are age old questions that will be debated as long there are athletes.
I posted a link to a great article on Mark's Daily Apple that gives us another opinion on this topic. Its a good read...check it out.

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Warm up:

1) Sledge hammer swing/Ball slam - 50 reps each

2) Row 500/Squat 50 reps

3) Rope climb 5 trips/sit up 50

Strength/Skill:

Front Squat: 3 x 3 @ 90%

WOD:

"Helen"

3 rounds for time of:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps