VOD

For he rescued us from the domain of darkness, and transferred us to the kingdom of his beloved Son, in whom we have redemption, the forgivness of sins. Col 1:13,14

T-SHIRTS ARE IN GET THEM WHILE THEY LAST!!! 

Warm-up/Teach

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)

Thursday 080124

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070806.

 Three weeks into the Program!

 Yesterday, blew the Wod away with a top finish on the 400 m Row! (1:25)

 Oh, Also his clothes are falling off and not even 2 full months in! Great Job Chris!!

Top 5 Finishes from Yesterday

1. 1:09 400m Row (PB)

2. 1:18 400m Row (Seth Rogers)

3. 1:20 400m Row (Ray Moore)

4. 1:24 400m Row (JR. Murphy)

5. 1:25 400m Row (MJ)

Also other Great Times for other workouts!

Capt Jhon Soto (Daniel) 29:30

Will LVL 1 work out time  (Christine) 11:40 after the WOD!