Friday

Rich Froning CrossFit games winner 2011. Notice the tattoo on his side: "Galatians 6:14"
Galatians 6:14 (NIV) May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.

MAX EFFORT
Push ups... as many as possible with out your knees touching the ground or your hands breaking contact with the floor. Chest must touch the ground for every rep, and arms must lock out at the top of every rep.


WOD
For time of:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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