Thursday April 13th 2017

VOD

Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me. For whoever wants to save their life will lose it, but whoever loses their life for me will save it.

Luke 9:23-24 NIV

Strength

25 min to work on:

10/10 Single Arm Ring Rows
3-5 Handstand Push Up 8 sec Negative (only Negatives)
*sub regular Push Up negatives
8/8 DB Bent Over Row 13×3 (3sec hold, 3 sec neg)
8/8 Single arm Seated DB Press (one are at once)

*Rest as need between reps/sets (goal of 3-4 sets)

WOD

5 Rounds
9 KB Sumo Deadlift High Pull
15 Cal Row
21 Sit Ups

Rest 2 min btw rounds