Friday- “Hero Wod” 10-23-15
A wise woman builds her home,
but a foolish woman tears it down with her own hands.
Those who follow the right path fear the Lord;
those who take the wrong path despise him.
A fool’s proud talk becomes a rod that beats him,
but the words of the wise keep them safe.
– Proverbs 14:1-3
Burgener warm up
200m Run Backwards
Push Jerk 5×5
‘Randy’ (1o min cap)
75 Snatches for time (75/55)
75 Front Squats for time (from ground)
4 Rounds of AB Blasters 🙂
20 Ab Mat Sit Ups
20 Russian Twists (use weight if able)
20 Bicycles (knees must touch elbows)
30 sec Plank Holds (use weight if able)
*Rest as needed between sets