Work Out Of the Day!

VOD

 “Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”- 2 Peter 1:4  

Crossfit Warm-up

Wednesday 080312

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Instead of rope climb you can SUB towel pull-ups x 15 for each ascent TOTAL 407 T-Pull-UPS!!!!

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Results from 5k yesterday!