30-25-20-15-10-5 reps for time of:
Ab mat sit ups
Plank ups
Ring L-sit (seconds)
KB swings (53/35)
Strength: Shoulder Press 5-5-5-5-5
Compare DWOD to 11.10.11
CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD starting this Saturday, January 28th. This will occur every Saturday for the next 6 weeks.
Saturday Schedule beginning January 28th.
9:00am CrossFit WOD (Open Gym-Coaches participating in the WOD)
10:oo-10:30am WOD with GOD (Coed)
Now what I am commanding you today is not too difficult for you or beyond your reach. It is not up in heaven, so that you have to ask, “Who will ascend into heaven to get it and proclaim it to us so we may obey it?” Nor is it beyond the sea, so that you have to ask, “Who will cross the sea to get it and proclaim it to us so we may obey it?” No, the word is very near you; it is in your mouth and in your heart so you may obey it. ~Deuteronomy 30:11-14
21:53…or something like that (banded ring holds, 35 lb KB)
Shoulder Press: 45/50/55/55/60
16:16 (35 KB)
SP 55/65×4
14:35(53lb KB/ring holds with band)
SP 65/75/85lbs x 3
SP 155/175/185/195/205 Failed on 3 rep last round
19:20
15:15
Sp 115,115,125,135,140