Sunday, February 19th 2017

VOD

For this is the message you heard from the beginning: We should love one another.

1 John 3:11 NIV

WOD

Part 1
In teams of 2: (one athlete works)

21-18-15-12-9-6-3 Repetitions of:

• Assault Bike (Calories)
• Thrusters #95/65
• Pull- Ups
• 100 Double Unders (every set) (i.e. don’t follow the 21-18-15…rep scheme for these)

*Note time for part 1

Rest 5 min

Part 2
Each Person does the following

Choose your weight

20 KB Swings
10 Toes 2 bar
x5

Rest as needed between rounds
*Goal is to string reps together and get each round done as fast as possible
**note fastest and slowest rounds for part 2