Monday 9-14-15

VOD

[ All Christians ] Finally, all of you should be of one mind. Sympathize with each other. Love each other as brothers and sisters. Be tenderhearted, and keep a humble attitude.

– 1 Peter 3:8 NLT

Strength

Back Squat

5 x 5reps (As heavy as possible each set)

WOD

For time:
Buy In:
100 Double unders Rx (50 Dubs) Rec (200 singles)
followed by

21-15-9

– KBS Rec (25/35) Rx (35/50) Rx+ (50/70)
– Burpees

Buy Out
100 Double unders Rx (50 Dubs) Rec (200 singles)

Extra Work

2 Rounds NOT for time of:
1 L-sit Rope Climb  (rope climb OR Pull Ups)
30′ Handstand Walk (Walk walk to shoulder taps)
1 Legless Rope Climb (Pull UPs)
10-20 Strict Ring Dips (Double Push Ups)

*Scales in parenthesis