Sunday, August 20th 2017


Sunday, August 20th 2017


12 Therefore, as God’s chosen people, holy and dearly loved, clothe yourselveswith compassion, kindness, humility, gentleness and patience. 13 Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you. 14 And over all these virtues put on love, which binds them all together in perfect unity.

  • Colossians 3:12-14


15 min AMRAP

Chest 2 BarJumping/C2B OR Ring Muscle ups (Muscle ups are half reps, 5,4,3,2,1)
Squat Cleans 75%/80%/85%/90%/95%


*Athlete 1 does 10 pull ups, then athlete 2 does 10 pull ups
athlete 1 does 10 squat cleans, then athlete 2 does 10 squat cleans
ect. until time runs out…
***(if u complete the 2’s before the 10 min mark go back to 10’s)

Rest 5-10 Min

15 min AMRAP
10 Deadlifts 185/225
20 Alternating Dumbell Snatch 25/45

*Athlete 1 finishes one FULL round and then athlete 2 goes