29
Dec
Friday, December 30, 2016
VOD
4 But when the set time had fully come, God sent his Son, born of a woman, born under the law, 5 to redeem those under the law, that we might receive adoption to sonship. Galatians 4:4-5
Strength
OTM for 12min
Odd – 5 hang squat clean, heavy load ea set, approx 75% of 1RM (do not let go of bar)
Even – max reps HSPU for 20sec or DB push press
Odd – 5 hang squat clean, heavy load ea set, approx 75% of 1RM (do not let go of bar)
Even – max reps HSPU for 20sec or DB push press
WOD
3 x max reps Wall Ball for 1-min resting 2min betw sets
Rest 2min
500m row
Rest 2min
3 x max reps strict pull-ups for 1-min resting 2min betw sets
500m row
Rest 2min
3 x max reps burpee to plate for 1-min resting 2min betw sets
Rest 2min
500m row
Rest 2min
3 x max reps strict pull-ups for 1-min resting 2min betw sets
500m row
Rest 2min
3 x max reps burpee to plate for 1-min resting 2min betw sets
Additional Work
3 rds at your own pace
20 GHD Sit-ups
20 sec L Sit Hold