10
Dec
Monday, December 11, 2017
VOD
9 The true light that gives light to everyone was coming into the world. 10 He was in the world, and though the world was made through him, the world did not recognize him. John 1:9-10
Warm Up
2 Rounds
1:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side
5 Kip Swings
1:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side
5 Kip Swings
Strength
Pausing Snatch
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level
WOD
AMRAP 20:
30 Dumbbell Snatches (45/25)
30 Box Jumps (24/20)
30/20 Calorie Row
30 Toes to Bar
30 Dumbbell Snatches (45/25)
30 Box Jumps (24/20)
30/20 Calorie Row
30 Toes to Bar