WOD 10-11-12

Warm up

50 KB Snatches each arm (12 or 16 kg)

5 Rounds for Time:

3 Deadlifts (85% 1 rep max)

5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings)

Cool Down

50 Double KB Clean & Jerk (or push press) (12-16 kg)

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George Mason, father of the Bill of Rights, speaking at the Constitutional Convention declared: “As nations cannot be rewarded or punished in the next world, so they must be in this.  By an inevitable chain of causes and effects, Providence punishes national sins by national calamities.”

Zechariah 7:9-14

“Thus has the LORD of hosts said, ‘Dispense true justice and practice kindness and compassion each to his brother; and do not oppress the widow or the orphan, the stranger or the poor; and do not devise evil in your hearts against one another.’

But they refused to pay attention and turned a stubborn shoulder and stopped their ears from hearing. They made their hearts like flint so that they could not hear the law and the words which the LORD of hosts had sent by His Spirit through the former prophets; therefore great wrath came from the LORD of hosts.

‘And just as He called and they would not listen, so they called and I would not listen,’ says the LORD of hosts; ‘but I scattered them with a storm wind among all the nations whom they have not known.’ Thus the land is desolated behind them so that no one went back and forth, for they made the pleasant land desolate.”

WOD 10-10-12

10 Minutes:

5 Minutes KB Snatch Right (16 kg)

5 Minutes KB Snatch Left (16 kg)

Note: Try to maintain 16-20 reps per minute.  Watch the clock, pace yourself, be efficient and “rest” on top.

Take a 5-10 minute break then…

Finish with 3 rounds of:

1 minute – 1 arm swings Left (24 kg)

1 minute – 1 arm swings Right (24 kg)

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George Washington proclaimed: “We ought to be no less persuaded that the propitious smiles of Heaven can never be expected on a nation that disregards the eternal rules of order and right which Heaven itself have ordained.”

“But one who looks intently at the perfect law, the law of liberty, and abides by it, not having become a forgetful hearer but an effectual doer, this man will be blessed in what he does.” - James 1:25

WOD 10-9-12

10 Minutes

As Many Reps As Possible:

TGU’s – 24 kg KB

Alternate sides after each rep.  Use strict form.  Do not sacrifice form for reps !

Finish

5 – 50 yd Hill Sprints

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Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas Jefferson, author of the Declaration of independence and our third president:

“God who gave us life gave us liberty.  And can the liberties of a nation be thought secure when we have removed their only basis, a conviction in the minds of the people that these liberties are the gift of God? That they are not violated but His wrath? Indeed, I tremble for my country when I reflect that God is just; that His justice cannot sleep forever.”