Growing Closer to Him

Scripture: Hebrews 12:14 Make every effort to live in peace with everyone and to be holy; without holiness no one will see the Lord. (NIV)

Reflection: Strive to be like Jesus.  It goes with the old saying, "What would Jesus do?"  

Duty:  Make mends with people in your life.  If you cross paths with someone then give them a happy smile and hello.  You never know if that simple gesture could make the biggest impact on that person's day.

Building the Temple

Friday(@firehouse)
A.M.
20min row easy pace
P.M.
3sets not for time
12 chest to bar
20m handstand walks
50 Double Unders
+
A. Hang Power Snatch, build to quick single
B. Jerk Grip Over head walk, heavy
+
5-4-3-2-1
Over Head Squats, 165#
10-8-6-4-2
Muscle Ups

OH WALKING LUNGES 165# 3rd set

METCON

RESULTS
A.M.
Done feeling good, did around an hour of mobility after.
P.M.
only did around 5-6 c2b pull ups because the pull up bar we have is a little sketchy and I racked my chin last week. 
A. 135. 155. 165. 175. 185. 195. 205fail
B. 135, 155, 165(video below)
METCON 
score 7:21, shoulders feeling pretty warm.  I ran into failure at the end.  the OHS wasn't too bad once I got it overhead. 

Saturday and Sunday
Didn't do any training.

Monday
A.M.
Open WOD 11.5
20min AMRAP
5 power cleans 145#
10 Toes to bar
15 Wall Balls 20#
P.M.
Row 10min 
every min hop off and do 10m HS walks
rest 5min
Row 10min
every min hop off and do 1 power snatch @ 145#
rest 5min
row 10min 
hop off every min and do 30 sec FLR on rings(which I didnt have)

RESULTS
A.M.
11 rounds, wall ball exploded on round 6.  so as i through it up it spilt rubber.  I got a bad abd cramp during this which was awful. 
P.M. 
got it done. felt good. 

Tuesday(@fire house)
A.M
A. 10min Build to a heavy single back squat (not 1rm)
B. 4 time
4rounds 
5 power cleans 145#
5 burpee over bar
rest 8min
20 burpees AFAP
400m run AFAP
rest 8min
700m row 
P.M.
1min row easy
1min skipping rope
1min bike easy
1min hs walks
1min FLR on rings
x5

RESULTS
A.M.
A. 225, 275, 315, 375, 395, 405 felt really good. stopped here, ran out of time. 
B. 1:12, 1:58, didnt have a rower that worked.  felt good on this.  wish I could have pushed a little harder on the run. couldnt get my legs to go.
P.M.
Got it done. felt good to break a good sweat and be moving.  Did some mobility after.