27
Jul
Friday, July 28, 2017
VOD
14 Heal me, LORD, and I will be healed; save me and I will be saved, for you are the one I praise. Jeremiah 17:14
Warm Up
500m run into..
3 rounds of
5 pull-ups, 10 push-ups, 15 air squats
3 rounds of
5 pull-ups, 10 push-ups, 15 air squats
Strength
Front Squat
(70%/5)3
(70%/5)3
WOD
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups (sub ring dips)
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups (sub ring dips)