“As a father has compassion on his children, so the LORD has compassion on those who fear him;”
-Psalm 103:13

“Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.”
-Barbara Bush

Warm-up with the group that you will WOD with. Please help keep the workouts on schedule. Thanks!
Warm-up – posted on the whiteboard.

5 Minute WOD – rest as needed during each 5 minute cycle.

In 5 minutes complete as many kettlebell swings as possible.
Rx’d – M= 24kg. W=16 kg.

Rest 1 minute

In 5 minutes complete as many reps of overhead press with one kettlebell.
Rx’d – M=24kg. W=16kg.

Rest 1 minute

In 5 minutes complete as many reps of goblet squats with one kettlebell.

Rx’d – M=24kg. W=16kg.

Rest 1 minute

Abdominal Strength – 5 minute surprise! You want to see those strong abdominal muscles don’t you?

It’s been a great week of CrossFitting together! Thanks for all of your hard work!

BE STRONG(er)
Jay and Janice