Work out of the day!

VOD 

You are the salt of the earth but if the salt should lose its saltiness, how can it made salty again? It is no longer good for anything, except to be thrown out and trampled by men. Matthew 5:16

Warm-up/Teach

Bergner Warm-Up

KB Swing x 30

OHS  10, 10

Push-up 10, 10

Pull-up 10, 10

Sit-up 10,10

Dips 10,10

Back-Ext 10,10

 

Brian Douglas Total. Squat 365, press 185, and 385 DL

Matt awtry Total. Squat 325, press 155, and DL 395

(Guys I promise to have more weight availble next time.)

WOD (Post Time Here) 

 ”Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 080109.