This illustration WOD goes to CT Fletcher, the sidewalk crackin’, bicep jackin’, superman of Compton. Just because he makes me smile. The master of motivation.

As you get older (40 now) it’s less about yourself. When you’re in your 20s it’s about you, when you’re in your 30s it’s about us, and when in your 40s it’s about everybody else.

So if I am the Padre amongst clients and friends, then CT is the Pope of Muscle Motivation.

WOD: Sunday Preaching 2015-11-1

A1. BB Bench Press: 3 x 8 reps
A2. Chin Ups: 5 x 5 reps (3.0.1.0)
B. Lat Pulldowns 4-way SS (wide, narrow, lean back wide, lean back narrow): 4 x 8 reps
C. DB Hammer Preacher Curls (w/ 2 pumps at top) w/ Fat Grips L/R: 4 x 8 reps (3.0.1.0)
D. DB Preacher Bicep Curls w/ Fat Grips L/R: 4 x 8 reps (3.0.1.0)
E. Cable Tricep Extensions 5-way SS w/ rope (out, in, overhead) + bar (underhand + overhand): 4 x 8 reps (2.0.1.0)

I COMMAND YOU TO GROW.