Crossfit Workouts and the Ramblings of a Man seeking complete Sanctification. Romans 12:1 “I appeal to you therefore, brothers, by the mercies of God present your bodies as a living sacrifice, holy and acceptable before God, which is our spiritual worship.”

WOD 1/17/14

Warmup:

Stretching

10 Pushups, 10 Situps, 10 Squats, 200 meter Run

SWOD:

Bench Press 1 Rep Max

WOD:

15 min AMRAP of: (180)
9 Deadlifts (155)
12 Push-ups
15 Box jumps (24)

Cashout:

Max Hold

Handstand Hold (Wall) – 34 seconds

Plank – 75 seconds

Wall Sit – 44 seconds (Legs tired)

Overhead Hold (#25) (91 seconds)

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