30
Sep
Saturday, Oct. 1st, 2016
Saturday, October 1, 2016
VOD
This I declare about the Lord: He alone is my refuge, my place of safety; he is my God, and I trust him.
– Psalms 91:2
Strength
SUMO DEADLIFT
DE: 4 x 7 Sumo DL, all at 65-70% of 1RM phyf, rest to recover betw sets
4 X 7 : 65-70%
WOD
Machine:
For time:
20 push-ups
30 squats
40 ring rows (difficult)
50 Full Sit-ups
60 Walking Lunges
Run 500m
Rx
For time wearing 20# vest:
20 push-ups
30 squats
40 ring rows (feet on 12in box)
50 Full Sit-ups
60 Walking Lunges
Run 800m
20 push-ups
30 squats
40 ring rows (feet on 12in box)
50 Full Sit-ups
60 Walking Lunges
Run 800m