16
Apr
Monday, April 17, 2017
VOD
18 “Come now, let us settle the matter,” says the LORD. “Though your sins are like scarlet, they shall be as white as snow; though they are red as crimson, they shall be like wool. Isaiah 1:18
Warm Up
Running conditioning:
4 rounds:
1:30 @ tempo run
10 sec rest
20 sec @ high tempo run
Rest 30 sec between each set
4 rounds:
1:30 @ tempo run
10 sec rest
20 sec @ high tempo run
Rest 30 sec between each set
WOD
Amrap 20 min
Teams of 2 with 1 working at a time
3-6-9-12-15…
Kettlebell swings
Goblet squats
Push ups
Teams of 2 with 1 working at a time
3-6-9-12-15…
Kettlebell swings
Goblet squats
Push ups