Thursday, January 5th 2017


Thursday, January 5th 2017


He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and to love mercy and to walk humbly with your God.

– Micah 6:8 NIV


5 Rounds

Increasing effort each set:
10 Cal AB
30 Air Squats
50 Double Unders (CRx is UB)
30 KBS 50/70# (CRx is UB)
400m Row
Rest 3:00

Strength Work (after WOD)

1. Handstand Push Ups- Max Unbroken (Strict or Kipping)

Rest as needed

2. Strict Pull Ups – Max Unbroken (1st set should be around 10 reps, use bands as needed)

Rest as needed

x4-5 rounds