13
Oct
Saturday, October 14, 2017
VOD
29 You, LORD, are my lamp; the LORD turns my darkness into light. 2 Samuel 22:29
GOOD LUCK TO ALL TEAMS COMPETING THIS WEEKEND! Head over to CF Detour this morning to root on your fellow athletes.
Warm Up
1 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Spiderman and Reach, each leg
Into… 1 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Warrior Squats (both arms reaching = 1 rep)
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Spiderman and Reach, each leg
Into… 1 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Warrior Squats (both arms reaching = 1 rep)
WOD
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats