VOD
All who are oppressed may come to you as a shelter in the time of trouble, a perfect hiding place.
Psalms 9:9
WOD
RUSH HOUR
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike/Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
*Score is slowest round
ADDITIONAL WORK
Body Armor
3 “Giant” Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.
Aerobic Restoration
2 Rounds, Not for Score on the Rower:
300m Slow (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)