January 1-14-2013

Please keep our good friend Kevin Ogar in your thoughts and prayers. He severed his spine yesterday in a freak lifting accident. We ask that you help us pray for a speedy recovery.

Strength: Build to tough split jerk

WOD: 3 sets @95%

Row 500 meters

5 Shoulder to OH 155/105

10 CTB Pullups

Rest 3 min