Saturday “Black Panther” 5-28-2016

VOD

And so, from the day we heard, we have not ceased to pray for you, asking that you may be filled with the knowledge of his will in all spiritual wisdom and understanding, so as to walk in a manner worthy of the Lord, fully pleasing to him, bearing fruit in every good work and increasing in the knowledge of God. May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy, giving thanks to the Father, who has qualified you to share in the inheritance of the saints in light.

Colossians 1:9-12

WOD

Machine

AMRAP 15

9 Burpees

9 Thrusters

9 Ring Row to Muscle-Up Support (jumping)

RX/Comp

6RFT

3/4 Muscle-ups

3 Thrusters 85/135#

6 HSPU

6 CTB pull-ups

Cash out

4 rds at tempo:

10 V ups

10 sec L Sit hold

10 full sit-ups