Warm-up

500 meter row

50 One-Arm Swings (switch hands every rep)

30 Reps: for time:

Turkish Get-ups R/L =1 (16 or 24 kg)

Muscle ups

January: A Proverb a Day – Keeps Stupidity at Bay!

Pro 27:1 Do not boast about tomorrow, For you do not know what a day may bring forth.

Pro 27:2 Let another praise you, and not your own mouth; A stranger, and not your own lips.

Pro 27:3 A stone is heavy and the sand weighty, But the provocation of a fool is heavier than both of them.

Pro 27:4 Wrath is fierce and anger is a flood, But who can stand before jealousy?

Pro 27:5 Better is open rebuke Than love that is concealed.

Pro 27:6 Faithful are the wounds of a friend, But deceitful are the kisses of an enemy.

Pro 27:7 A sated man loathes honey, But to a famished man any bitter thing is sweet.

Pro 27:8 Like a bird that wanders from her nest, So is a man who wanders from his home.

Pro 27:9 Oil and perfume make the heart glad, So a man’s counsel is sweet to his friend.

Pro 27:10 Do not forsake your own friend or your father’s friend, And do not go to your brother’s house in the day of your calamity; Better is                                 neighbor who is near than a brother far away.

Pro 27:11 Be wise, my son, and make my heart glad, That I may reply to him who reproaches me.

Pro 27:12 A prudent man sees evil {and} hides himself, The naive proceed {and} pay the penalty.

Pro 27:13 Take his garment when he becomes surety for a stranger; And for an adulterous woman hold him in pledge.

Pro 27:14 He who blesses his friend with a loud voice early in the morning, It will be reckoned a curse to him.

Pro 27:15 A constant dripping on a day of steady rain And a contentious woman are alike;

Pro 27:16 He who would restrain her restrains the wind, And grasps oil with his right hand.

Pro 27:17 Iron sharpens iron, So one man sharpens another.

Pro 27:18 He who tends the fig tree will eat its fruit, And he who cares for his master will be honored.

Pro 27:19 As in water face {reflects} face, So the heart of man {reflects} man.

Pro 27:20 Sheol and Abaddon are never satisfied, Nor are the eyes of man ever satisfied.

Pro 27:21 The crucible is for silver and the furnace for gold, And each {is tested} by the praise accorded him.

Pro 27:22 Though you pound a fool in a mortar with a pestle along with crushed grain, {Yet} his foolishness will not depart from him.

Pro 27:23 Know well the condition of your flocks, {And} pay attention to your herds;

Pro 27:24 For riches are not forever, Nor does a crown {endure} to all generations.

Pro 27:25 {When} the grass disappears, the new growth is seen, And the herbs of the mountains are gathered in,

Pro 27:26 The lambs {will be} for your clothing, And the goats {will bring} the price of a field,

Pro 27:27 And {there will be} goats’ milk enough for your food, For the food of your household, And sustenance for your maidens.