Work out of the day!

VOD

For God so loved the world that he gave his only Son, that whoever believes in him shall not perish but have everlasting life. John 3:16  

 

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

WOD (Post Time Here everyday to track your progress)

 ”Grace”

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080921.

Mike Jones Fininshed whith a 245 press for his Crossfit total. 400 squat, 400 deadlift