30
Jun
Saturday, July 1, 2017
VOD
1 The Spirit of the Sovereign LORD is on me, because the LORD has anointed me to proclaim good news to the poor. He has sent me to bind up the brokenhearted, to proclaim freedom for the captives and release from darkness for the prisoners, Isaiah 61:1
Warm Up
Warm-up: 2 rounds
50x Squats
Rest 30 seconds
40x Push-ups
Rest 30 seconds
30x Box jumps, any height
Rest 30 seconds
20x Pull-ups
Rest 30 seconds
Jog 400m
50x Squats
Rest 30 seconds
40x Push-ups
Rest 30 seconds
30x Box jumps, any height
Rest 30 seconds
20x Pull-ups
Rest 30 seconds
Jog 400m
WOD
DANIEL
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.