Saturday- 9-19-15

VOD

Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too.

– Philippians 2:3-4 NLT

Strength

6-5-4-3-2-1 @ tempo (Rest as needed)
Dead Lifts (65-75%)
Bench Press (65-75%)
Muscle ups (double reps for Pull UPs and Ring Rows)

WOD

2 Rounds for time: (25 min cap)
3x200m Run, rest 1 min after ea Run
3x300m Row, rest 2 min after each run