Thursday, June 22nd 2017


Thursday, June 22nd 2017


15 The Son is the image of the invisible God, the firstborn over all creation. 16 For in him all things were created: things in heaven and on earth, visible and invisible, whether thrones or powers or rulers or authorities; all things have been created through him and for him.

-Colossians 1:15-16



10 Rounds NOT for time

200m Run
5 Deadlifts (70%+)
6/6 Single-arm KB Press (50/35)
7 GHD Sit ups/ Medball OH Weighted sit Ups

*focus on perfection in movements + aggressive, consistent pace on run

Additional Work

4-5 Rounds
10 Plate Raises (Waist to Overhead w/Strait arms)
2 Leg-less Rope Climbs