31 July 2011
"Do not be deceived, God is not mocked; for whatever a man sows, that will he reap...Therefore, as we have opportunity, let us do good, for in due season we shall reap, if we do not lose heart."
Complete 100 yds of walking barbell lunges. Use 3/4 of your BW for loading. After every 8x lunges stop and perform 4x rack jerk; every time you drop the bar a penalty is incurred. One penalty is equivalent to 7x burpees, performed immediately.