VOD
Let the word of Christ dwell in you richly as you teach and admonish one another with all wisdom, and as you sing psalms, hymns and spiritual songs with gratitude in your hearts to God.
Colossians 3:16
WOD
CLEAN HOUSE
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95) in Time Remaining
2 Minutes Rest Between Rounds.
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
*Movement Substitutions
Reduce Reps
Ring Rows
Jumping Pull-ups
Banded Pull-ups
Push-ups to Box, Bench, or Bar in Rack