Sunday Funday, November 12, 2017


Sunday Funday, November 12, 2017

Sunday, November 12, 2017


For this reason, since the day we heard about you, we have not stopped praying for you. We continually ask God to fill you with the knowledge of his will through all the wisdom and understanding that the Spirit gives,

Colossians 1:9 NIV

Warm Up

2k Team Row (change every 200m)
5 Good Mornings
5 Muscle Snatches
5 Sntach press behind head
5 Slow OHS
x3 rounds


Overhead Squat
For 15 Minutes:

(sub to Front Squat or Push Press)

7 X 1 @ 3910 tempo Rx
***Technique and position is King
^^^No more than 15 min to build in weight
3 sec negative
9 sec at bottom
1 sec to top
0 at top (rerack)


Chipper for time:
(Partner A and B split work evenly, however they want)

200 DUs
100 Wall Balls (20/14)
80 alternating DB Snatch (55/35#)
60 T2B
40 Burpee Box Jump Overs
20 Wall Walks