9
Nov
Friday, November 10, 2017
VOD
11 For the grace of God has appeared that offers salvation to all people. Titus 2:11
Warm Up
Tempo Bike (or row) – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups
Strength
On the 2:00 x 5:
2 Front Squats
2 Front Squats
On the Minute x 3:
1 Front Squat
WOD
3 Rounds:
7 Ring Muscle-Ups/14 pull-ups
50 Air Squats
10 Hang Power Snatches (115/80)
7 Ring Muscle-Ups/14 pull-ups
50 Air Squats
10 Hang Power Snatches (115/80)