WOD 9-6-12

10 Reps Towards KB Perfection

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses R/L

10 Arm-Bar Stretches R/L

10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L

IMGP2374

Latin: To Liberate the Oppressed
Latin: To Liberate the Oppressed

“May he vindicate the afflicted of the people, Save the children of the needy And crush theoppressor.” – Psalm 72:4

“To vindicate the orphan and the oppressed, So that man who is of the earth will no longer cause terror.” - Psalm 10:18

“THE SPIRIT OF THE LORD IS UPON ME, BECAUSE HE ANOINTED ME TO PREACH THE GOSPEL TO THE POOR. HE HAS SENT ME TO PROCLAIM RELEASE TO THE CAPTIVES, AND RECOVERY OF SIGHT TO THE BLIND, TO SET FREE THOSE WHO ARE OPPRESSED,” Luke 4:18

“The LORD also will be a stronghold for the oppressed, A stronghold in times of trouble;” Psalm 9:9

‘Thus says the LORD, “Do justice and righteousness, and deliver the one who has been robbed from the power of his oppressor.” - Jeremiah 22:3