Saturday, November 18, 2017


Saturday, November 18, 2017


3 The LORD is slow to anger but great in power; the LORD will not leave the guilty unpunished. His way is in the whirlwind and the storm, and clouds are the dust of his feet. Nahum 1:3

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

3 Rounds:
3 Strict Pull-Ups
6 Pushups
12 AbMat Sit-Ups

135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees