VOD
When I was at my weakest, my enemies attacked—but the Lord held on to me. His love broke open the way and he brought me into a beautiful broad place. He rescued me—because his delight is in me!
Psalms 18:18-19
WOD
EL NINO
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Burden Run
30 Pull-ups
20 Burpee Box Jumps (24/20)
*Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
15 Strict Pull-ups
115/85 Calorie Assault or Echo Bike
2000 Meter Row
ADDITIONAL WORK
Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.
Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)