Warm-up:
Row 500 meters/Run 400 meters
2 Rounds:
Wall 2 wall bear crawl
8 Dumbbell deadlifts
8 Dumbbell Hang Power Cleans
8 Dumbbell Push Press
Workout:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
“Crossroads of Ourselves“, free CrossFit Journal article by Ryan Carbone.
VOD:
You see, at just the right time, when we were still powerless, Christ died for the ungodly.Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die.But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. – Romans 5:6-8
Amen!
DENNIS!!!!!!!!
Romans 5:8 is my favorite verse. Amen!
12.1 = 93 reps. Thanks to Mandee and Dennis for arranging the meeting time for those of us who hadn’t had a chance to complete the WOD until today. Great work from everyone!
Scaled @ 115 pounds
10:40
2pm Open 12.1 = 100 reps. Got ‘er done for the team!
3pm DT = scaled to 115#, 10:10 to complete. Kudos to Ron Wood for nailing it Rx’ed, and the effort-of-the-day goes to Nathaniel for not giving up and Rx’ed: earned his Man-card today! (but will get no sympathy from Mandee who Rx’ed it as well)
Spent the weekend with Scouts putting on a remote aid station at the Cheaha 50K, cold last night up there!