Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Monday, May 13, 2013

WOD 051413

 
 

Buy in- 3 rounds 3 pull ups 9 hip extensions 15 KB Swings 70/53

Wod- 4 Rounds For Time
5 Deadlifts 315/205
10 Strict Pull Ups
15 Ring Dips
400m Run

Cash out- 10 Rounds of 100m Row Sprints Then 30 Med Ball Squat Cleans

We have a new contest coming up in June....Hmmmmm....It will keep us healthy all summer. Details will be forthcoming.

Here's a weird request. If anyone has old tubesocks please bring them to the gym.

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