Wednesday- Crush It 8-5-15

WOD (30 min cap)

For Time:
500m Row
400m Run
30 Ring Rows(Rec) 10 Muscle ups OR 20 Pull Ups+20 Push Ups(Rx) 20 MU(Rx+)

Rest 3 minutes

500m Row
400m Run
20 DB Snatch Rec 45/25 Rx65/45 Rx+85/60

Rest 3 minutes

500m Row
400m Run
Rec 20 Strict DB Presses(35/25) Rx 20 Strict HSPU OR DB(45/35)

VOD

So all of us who have had that veil removed can see and reflect the glory of the Lord. And the Lord-who is the Spirit-makes us more and more like him as we are changed into his glorious image.

– 2 Corinthians 3:18 NLT

Extra Work

7 Rounds

5 Back Squats 65%+ (listen to your body…go hard)
10-20 Band Presses (step on band and press OH from front rack)