10
Nov
Saturday, November 11, 2017
VOD
35 Cry out, “Save us, God our Savior; gather us and deliver us from the nations, that we may give thanks to your holy name, and glory in your praise.” 1 Chronicles 16:35
Warm Up
1-2 Rounds:
200 Meter Slow Row or Jog
30s Deadhang Pull-Up Hold
5 Spidermans and reach, each
:30s second Samson Stretch each side
1-2 Rounds:
5 Pushups
10 AbMat Sit-Ups
15 PVC Overhead Squats
200 Meter Slow Row or Jog
30s Deadhang Pull-Up Hold
5 Spidermans and reach, each
:30s second Samson Stretch each side
1-2 Rounds:
5 Pushups
10 AbMat Sit-Ups
15 PVC Overhead Squats
WOD
5 Rounds on the 4:00:
400 Meter Run
1 Round of “DT” (155/105)
400 Meter Run
1 Round of “DT” (155/105)