Weightlifting

10' EMOM

3 Push Press @ 80% 1RM

 

Met-Con

Open WOD 15.3 (If you are being scored for this workout, do not perform the Weightlifting portion of today's listed workout)

14' AMRAP  

7 Muscle-ups  

50 Wall Balls (20# to 10' / 14# to 9') 

100 Double-unders  

Or

50 Wall Balls  (20# to 9' / 10# to 9') 

200 Single-unders  

Comment

Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.