Burrrr it's cold outside

Spiritual Training

Scripture: 2 Corinthians 1:3 Praise God, the Father of our Lord Jesus Christ! The Father is a merciful God, who always gives us comfort. (CEV)

Reflection: The last few day having a sick family and knowing people dont feel good this is a strong piece from the book.  Also in time of mass dead and hurting families.  I'm talking about those in the Philippines.  

Duty:  Remember He is there for use in times like this.  Pray for those who went to be with the lord and those families who have lost.  ALso those who are trying to put their lives back together.   

Physical Training

EMOM 12 Min
1st min- 5 Thrusters 145#
2nd min- 4 Muscle Ups
3rd min- 5 Over the bar Burpees
+
AMRAP 6 min @ 70%
200m Run
5 Box Jumps 24" (step downs)
5 Hand Release Push Ups
rest 5 min
AMRAP 6 min @ 80%
7 Chest to bar pull ups
7 Power Snatches 115#
30 Double Unders
rest 5 min
AMRAP 6 min @ 90%
5 Hand Stand Push Ups
10 KB swings 88#
5 Box Jumps 30"

I rested about 20minutes.  Then I did the class WOD for fun with the coaching staff.
For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Shoulder to Overhead 155#
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jumps 30" (step downs)

My Results
did the Emom just fine.  Shoulders took a while to warm up didnt feel "good" still second round. 
1st 6min, 4 rounds + 200m run
2nd 6min, 4 rounds + 7 Chest 2 bars
3rd 6 min, 4 rounds + 5 HSPU's
-my forearms where cooking after the c2b and snatches.  and the last 6 min was rough on the old lower back.  But it's not a bad pain more like i feel myself getting stronger.  Did everything unbroken in this workout. 

The Class WOD was a lot of fun.  made 8:46.  I broke up the shoulder2 over head reps at 8 to 4 and, then set 7 to 4 and 3. then set 6 to 3 and 3,  did all the rest unbroken.  I'm pretty please with this being the overhead stuff is not my best. After I was done i realized i didnt need to break.  GETTING BETTER EVERY DAY!