“This I do know beyond any reasonable doubt. Regardless of what you are doing, if you pump long enough, hard enough and enthusiastically enough, sooner or later the effort will bring forth the reward.” – Zig Ziglar

Melissa’s birthday was on the 14th but we did it today to ensure she would be able to attend her own birthday workout. Based on her love/hate list we created a killer wod to help her celebrate another wonderful year. Happy Birthday Melissa!!

Workout of the Day:

14 Dumbbell Lunges(rack position)(m-40lbs/f-25lbs)
14 Push-Ups
14 Wall Ball(m-20lbs to 10’/f-12lbs to 10′ or 16lbs to 9′)
400m Run
4 rounds