Sunday, October 29th 2017
VOD
All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.
Warm Up
500/800m Run before Class
+
AMRAP 7
100m KB Front Rack Carry
5 KB Thrusters
5 KB Cleans
+
Partner Shoulder Stretch
WOD
40 min clock running…
One partner is always running 400m while other is working, switch places no matter where u are at in the round. Last AMRAP teams will do 50 jump rope passes, (doubles Rx)
Keep track of total rounds.
10 min amrap @85%
10/20m lunges
5 clapping push ups
8 row cals
Rest 5 min
10 min amrap @85%
AB .2 miles
10 TTR
AB .2 miles
5 strict HSPU
rest 5 min
10 min amrap @85%
Run 200m
5 double KB Thrusters
Run 200m
5 double KB Hang Power Clean