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

Monday, November 18, 2013

WOD 111913


BUY IN
3 Rounds
4 High Knees
5 HSPU
6 Hip Extensions

WOD 1
5 Rounds
200m Row
Rest 1 Min
(first 200m is your base line. Try to get the same time for each subsequent 200m. Keep track of the difference and add them together. Person with the most consistent times wins.)

WOD 2
3 rounds for time of:
3 Shoulder Press, 115/75 lbs
6 Push Press, 115/75 lbs
9 Push Jerks, 115/75 lbs
12 Sumo Deadlift High Pulls, 115/75 lbs

CASH OUT
Muscle Up Practice

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