19
Aug
Saturday, August 20, 2016
VOD
21 To the one who is victorious, I will give the right to sit with me on my throne, just as I was victorious and sat down with my Father on his throne. Revelation 3:21
WOD
Warm-up with 4RNFT of:
6 OHS
Row 1min strapless, D5 at tempo
6/6 DB Snatch
6 OHS
Row 1min strapless, D5 at tempo
6/6 DB Snatch
WOD 1
6 rds at your own pace:
4 Bench Press, heavy load (approx. 75-80% of 1RM phyf)
4 DL at heavy load (same, 75-80% of 1RM phyf)
4 strict chin-ups
WOD 2
4 rds at tempo, rest no more than 15sec betw movements
15 OH walking lunges w/plate overhead
15 GHD Sit-ups or weighted sit-ups
15 Sec L Sit Hold or hollow hold