Isaiah 1:16-17
Wash and make yourselves clean. Take your evil deeds out of my sight; stop doing wrong. Learn to do right; seek justice. Defend the oppressed. Take up the cause of the fatherless; plead the case of the widow.
WOD:
3 Rounds, each for time:
3 Hang power cleans
3 Front Squats
15cal/12cal Ski erg
**2:00 Rest between rounds and rest 5:00 after the final round before moving on to the next conditioning element.
3 Rounds, each from time:
3 Hang power cleans
3 Front Squats
20cal/15cal Bike
**barbell work must be heavy but unbroken.
