My dear brothers, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry. James 1:19.

Aug. 16th WOD:
2 Rounds, for distance:
5:00 Run
1:00 Rest

4:00 Run
0:45 Rest

3:00 Run
0:30 Rest

2:00 Run
0:15 Rest

1:00 Run
5:00 Rest
*During this rest period perform 2:00 of slow and controlled air squats.