23
Jul
Monday, July 24, 2017
VOD
7 On this mountain he will destroy the shroud that enfolds all peoples, the sheet that covers all nations; 8 he will swallow up death forever. The Sovereign LORD will wipe away the tears from all faces; he will remove his people’s disgrace from all the earth. The LORD has spoken. Isaiah 25:7-8
Warm Up
AMRAP8
10 PVC overhead squats
10 PVC pass throughs
10 kip swings
100m run
10 PVC overhead squats
10 PVC pass throughs
10 kip swings
100m run
Strength
1) Gymnastics Conditioning
Muscle-ups, pull-ups or ring rows
3×70% unbroken
rest :70 seconds between sets
Muscle-ups, pull-ups or ring rows
3×70% unbroken
rest :70 seconds between sets
2)Overhead Squat
(70%/3)3
(70%/3)3
WOD
170723C
21-15-9:
DB Snatches (45/25)
Calorie Row
DB Snatches (45/25)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups