4
Sep
Monday, September 5, 2016
NO ClASSES (Open Gym 10am – 2pm)
VOD
26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life? Matthew 6:26-27
Strength
OTM for 12min
1, 4, 7, 10: 6 OHS at moderate to heavy load to go UB
2, 5, 8, 11: 9 pull-ups + 6 burpees
3, 6, 9, 12: 9 TTB + 6 Sumo DL High Pull W/KB
1, 4, 7, 10: 6 OHS at moderate to heavy load to go UB
2, 5, 8, 11: 9 pull-ups + 6 burpees
3, 6, 9, 12: 9 TTB + 6 Sumo DL High Pull W/KB
WOD
Machine
For time:
Row 1200m
30 Jumping pull-ups
200 Single unders
Row 1200m
30 Jumping pull-ups
200 Single unders
RX/COMP
For time:
Row 1200m
12/15 Muscle-Ups
100 double unders
For time:
Row 1200m
12/15 Muscle-Ups
100 double unders
Additional Work
Run 1 mile at high tempo