Tuesday 11-3-15

VOD

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.” ‭‭

– 1 Thessalonians‬ ‭5:16-18‬ ‭NLT‬‬

Skill Work

3x
20 seconds max rep Strict Pull Ups, rest 30 seconds
20 Seconds Max Rep Sit Ups, rest 30 seconds
20 Seconds Max Rep Push Ups, rest 60 seconds

WOD

Rx
15 min cap

3 Rounds for time: of (21-15-9)

*use weight to finish (think “Grace” weight)

– Power Cleans (135/95)
– Chest to Bar Pull Ups (scale Pull ups as nec.)

Rec
15 Minute AMRAP

5 Pull Ups
7 Burpees
9 Med Ball Cleans