GOOD FRIDAY...

But He was pierced for our offenses, crushed for our sins;
upon Him was the chastisement that makes us whole,
by His stripes we were healed.
Isaiah 53:5

Realize that this is Good Friday...not Good b/c of what happened, but Good b/c of what is coming!!!
GOOD day to work!
GOOD day to reflect!
GOOD day to be grateful!
Luckily we know what is coming...imagine the Jews in Jesus day... They thought a Messiah was coming to save them (He was, and did, btw!)...a "warrior" Messiah that would crush the opponent in their physical world...well, that did not happen and they turned on him in an instant! Sound like any society we know?!?!
"Give me what I want, when I want it."
If it is not quick and easy...MOST of society wants nothing to do with it!

Fortunately, CrossFit WOD's are never quick & easy...sometimes quick, but NEVER easy!
Life is about faith, discipline & hard work!

Today...Shawn Brehm came in to get a WOD... He will be a great addition to the AnythingOnce family... He did the Open scaled this year (and is in the Old Man category, like me), but I'll tell you this...If/when he decides to go Rx, he will be a force to be reckoned with!!!
He has been doing CF in his garage, and will continue, but we could see him with us on Fridays...

Warm-Up
3 Rnds ~
60s Light Row
5 Scap Retractions + 1-2 Strict Pull Ups
7 Push Ups
9 OHS w/ dowel pass thrus
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2 Rnds of 30s ea:
Warrior Stretch
Sampson Stretch (15s ea)
Walkouts
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Snatch Grip BB WU
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POWER TRIP
AMRAP in 15min:
15 Power Snatches (95/65)
30 Wall Balls (20/14)
60 D/U

Casey ~ 3rnds + 4 Reps
Z.Wendt ~ 3rnds + 1 Rep
S.Brehm ~ 3rnds + 12 Reps (75#PS / 120 singles)
tb ~ 3rnds + 14 Reps
(PS= 12-3s / 12-3s / 8-4-3s / WB=8-8-7-7 / 11-10-9 / 12-9-9)
I think my first wall balls were faster...took too big of chunks on rnd 2 & 3...