Saturday 5.2.15

river ruckus 3

As many reps as possible in 9 minutes of:

500 M Row
40 One Arm DB Snatches (50/35 alternating)
20 Front Squats (155/105)
As many Muscle Ups as possible in the time remaining

Rx’d + (70/50…185/125)

1) 3 rounds not for time of:

8 DB One Arm Rows (each)
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice.  Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.~Ephesians 4:31-32

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