WOD 1-28-11

10 rounds for time (24 kg)

1 One-Arm Swing (r)

1 KB Clean (r)

1 KB Front Squat (r)

1 MP (r)

1 KB Snatch (r)

Repeat the sequence above with the left to finish Round 1.  Switch back to right hand and begin round 2… repeat for 10 rounds.


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

Pro 28:1 The wicked flee when no one is pursuing, But the righteous are bold as a lion.

Pro 28:2 By the transgression of a land many are its princes, But by a man of understanding {and} knowledge, so it endures.

Pro 28:3 A poor man who oppresses the lowly Is {like} a driving rain which leaves no food.

Pro 28:4 Those who forsake the law praise the wicked, But those who keep the law strive with them.

Pro 28:5 Evil men do not understand justice, But those who seek the LORD understand all things.

Pro 28:6 Better is the poor who walks in his integrity Than he who is crooked though he be rich.

Pro 28:7 He who keeps the law is a discerning son, But he who is a companion of gluttons humiliates his father.

Pro 28:8 He who increases his wealth by interest and usury Gathers it for him who is gracious to the poor.

Pro 28:9 He who turns away his ear from listening to the law, Even his prayer is an abomination.

Pro 28:10 He who leads the upright astray in an evil way Will himself fall into his own pit, But the blameless will inherit good.

Pro 28:11 The rich man is wise in his own eyes, But the poor who has understanding sees through him.

Pro 28:12 When the righteous triumph, there is great glory, But when the wicked rise, men hide themselves.

Pro 28:13 He who conceals his transgressions will not prosper, But he who confesses and forsakes {them} will find compassion.

Pro 28:14 How blessed is the man who fears always, But he who hardens his heart will fall into calamity.

Pro 28:15 {Like} a roaring lion and a rushing bear Is a wicked ruler over a poor people.

Pro 28:16 A leader who is a great oppressor lacks understanding, {But} he who hates unjust gain will prolong {his} days.

Pro 28:17 A man who is laden with the guilt of human blood Will be a fugitive until death; let no one support him.

Pro 28:18 He who walks blamelessly will be delivered, But he who is crooked will fall all at once.

Pro 28:19 He who tills his land will have plenty of food, But he who follows empty {pursuits} will have poverty in plenty.

Pro 28:20 A faithful man will abound with blessings, But he who makes haste to be rich will not go unpunished.

Pro 28:21 To show partiality is not good, Because for a piece of bread a man will transgress.

Pro 28:22 A man with an evil eye hastens after wealth And does not know that want will come upon him.

Pro 28:23 He who rebukes a man will afterward find {more} favor Than he who flatters with the tongue.

Pro 28:24 He who robs his father or his mother And says, “It is not a transgression,” Is the companion of a man who destroys.

Pro 28:25 An arrogant man stirs up strife, But he who trusts in the LORD will prosper.

Pro 28:26 He who trusts in his own heart is a fool, But he who walks wisely will be delivered.

Pro 28:27 He who gives to the poor will never want, But he who shuts his eyes will have many curses.

Pro 28:28 When the wicked rise, men hide themselves; But when they perish, the righteous increase.