30
Mar
Saturday, March 31, 2018
VOD
He was despised and rejected by men, a man of sorrows and acquainted with grief; and as one from whom men hide their faces he was despised, and we esteemed him not. Surely he has borne our griefs and carried our sorrows; yet we esteemed him stricken, smitten by God, and afflicted.
Isaiah 53:3-4
Warm Up
4x
100m Row/Run
5 Hang Power Cleans
5 Strict Press
5 Walkouts
100m Row/Run
5 Hang Power Cleans
5 Strict Press
5 Walkouts
Then:
5 Minutes:
Build to WOD weight Clean & Jerk
WOD
DEEP CLEANING
10 Rounds:
200 Meter Row/Run
7 Clean and Jerks (135/95)
7 Bar Over Burpees
200 Meter Row/Run
7 Clean and Jerks (135/95)
7 Bar Over Burpees
Cool Down
1:00 Banded Shoulder Stretch ea. Arm
1:00 Standing Hamstring Stretch
1:00 Couch Stretch ea. Leg
:30 Pigeon ea. Leg
1:00 Standing Hamstring Stretch
1:00 Couch Stretch ea. Leg
:30 Pigeon ea. Leg