Sunday Funday, May 14th 2017

VOD

Charm is deceptive, and beauty is fleeting; but a woman who fears the Lord is to be praised.

Proverbs 31:30 NIV

Warm Up

100m Row Sprint
1 min Push Up Plank
100m Run Sprint
1 min Arch Hold
x3
+
Equipment Set up and walk-through

WOD

In teams of 3
One working at a time
*Scale reps up/down to get around 10 difficult reps at a time

AMRAP 4

50 cal Assault Bike Sprint
100 Single-Arm DB Strict Press 25/45

Rest 1 min

AMRAP 4

50 Cal Row Sprint
100 Muscle Cleans 65/95

Rest 1 min

AMRAP 4

50 Double Unders
100 DB Plank Rows (25/45)

Rest 1 min

AMRAP 4

50m OH Plate Carry (Changing every 10m)
100 Abmat Sit Ups

Cooldown

500-1000m walk/Jog
+
Stretching