20
Dec
Monday “Jackie” 12-21-15
Monday, December 21, 2015
VOD
“You intended to harm me, but God intended it all for good. He brought me to this position so I could save the lives of many people. No, don’t be afraid. I will continue to take care of you and your children.” So he reassured them by speaking kindly to them.”
Genesis 50:20-21
Strength
OVERHEAD SQUAT
12 min to find 1 Rep MAX
Scale to FRONT SQUAT
7 X 3 : For FORM (heavy w/perfect form)
WOD
“JACKIE”
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups
Cashout
SPLITCEMBER
1-5 min in each split position
Additional Work
3x 10 “Evil Wheels” w/ barbell
3x Max Rep Push ups (rest as needed)