VOD
After they prayed, the place where they were meeting was shaken. And they were all filled with the Holy Spirit and spoke the word of God boldly.
Acts 4:31
WOD
TEAMS OF HOT AIR
In Teams of 2:
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
8 Power Snatches (115/85)
*Split Reps as Needed
*Movement Substitutions
DB Snatch
KB Swing
ADDITIONAL WORK
Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.
Squat Therapy
2 Sets: :30-:60s Back Squat Hold (135/95)