Tuesday- “Swol Day” 9-29-15

VOD

 For everyone has sinned; we all fall short of God’s glorious standard. 24 Yet God freely and graciously declares that we are righteous. He did this through Christ Jesus when he freed us from the penalty for our sins. 25 For God presented Jesus as the sacrifice for sin. People are made right with God when they believe that Jesus sacrificed his life, shedding his blood. This sacrifice shows that God was being fair when he held back and did not punish those who sinned in times past, 26 for he was looking ahead and including them in what he would do in this present time. God did this to demonstrate his righteousness, for he himself is fair and just, and he declares sinners to be right in his sight when they believe in Jesus.

– Romans 3:23-26

WOD

For Time:
Buy In: 800m Run

5 RFT:
12 C2B Pull Ups Rec (Ring Rows)
9 Squat Snatch Rec (45/35) Rx (95/65) *(Sub 9 Kb Swings w/ 9 goblet squats)
6 Strict HSPU Rec (12 banded presses OR 6 inverted box presses)

Buy Out: 20 Burpees

Skill Work

4 Rounds NOT for time of:

1. Max unbroken Muscle ups (Sub Ring MU scale…(ring row with false grip Pull Through)

2. Max Bench Press  (Guys- bodyweight/Girls- 0.75BW) OR 60% of max
There is no rest between the MU and BP… Rest as needed between rounds.

Goal Numbers: (100 reps for Pull Ups)
Men: 50 reps of each.
Women: 40 reps of each.

If you don’t hit the goal numbers complete additional reps/sets as needed till goal numbers are reached.

Extra Work

5x
20 Hollow Rocks
Max L-Sit
20 Banded Good Mornings