13
Sep
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