Monday “Squats” 10-26-16

VOD

singing psalms and hymns and spiritual songs among yourselves, and making music to the Lord in your hearts. And give thanks for everything to God the Father in the name of our Lord Jesus Christ.

– Ephesians 5:19-20 NLT

Strength

Back Squat

5×3 above 65%

Technique Work @

5x 6reps focus on squat position

 WOD

For time:

Rx:

1000 meter row (Sub 800 Run)
50 Burpees
100 Double Unders
50 Wall Balls 20/14

Rec:

1000 meter row
30 Burpees
200 Single Unders
50 Wall Balls 14/10