Thursday 7-7-2016

VOD

But the words “it was counted to him” were not written for his sake alone, but for ours also. It will be counted to us who believe in him who raised from the dead Jesus our Lord, who was delivered up for our trespasses and raised for our justification.

Romans 4:23-25

Strength

OTM for 9min

1, 4, 7:  7 DL at 75-80% of 1RM phyf

2, 5, 8:  7 bench press, near-ME ea minute

3, 6, 9:  max reps pistols for 30sec (or pistol scale)

WOD

2 x 500m row resting 1:1

Rest 3min

4 x 250m row resting 1:2

Rest 3min

1000m row at high tempo