Strength

3x5+ Front Squat at 70% 1RM

Then

5x5+ Weighted Pushups

 

Metcon

10' AMRAP

15 Bar Muscle-ups (Sub 30 Pullups)

45 Wall Balls (20/14#)

20 Burpees

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.