VOD
Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you.
2 Thessalonians 3:16
WOD
DEATH RACE
5 Rounds:
15/10 Calorie Assault Bike/Row
10 Burpees
*Movement Substitution
200 Meter Run
ADDITIONAL WORK
Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy.
After each set, 25′ HS Walk Practice.
Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower
5 x 3:00 on, 1:00 off
1:30 – Light Effort
1:00 – Moderate Effort
:30s – Hard Effort