14 July 2011


"God is our refuge and strength, A very present help in trouble. Therefore we will not fear, Even though the earth be removed,
And though the mountains be carried into the midst of the sea; Though its waters roar and be troubled, Though the mountains shake with its swelling. Selah
Psalm 46:1-3


5 Rounds for time
5x Push-press (Go heavy, challenge yourself)
10x Burpees


20-18-16-14-12-10 Reps of
GHD sit-ups
Back extensions

Work Capacity:

8-7-6-5-4-3-2-1 Reps of
Tire flips (400-600 lbs)
Box jumps

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