VOD
So humble yourselves under the mighty power of God, and at the right time he will lift you up in honor.
1 Peter 5:6
WOD
OLD TOWN ROAD
6 Rounds:
15/12 Calorie Assault Bike/Row
150′ Farmers Carry (50’s/35’s)
9 Strict Toes to Bar
*Movement Substitutions
Reduce Reps
Candlesticks Holding Post or Kettlebell
Slow Knees to Chest
Feet as High as Possible
15 x 10 Meter Shuttle Runs
200 Meter Run
ADDITIONAL WORK
TEMPO BARBELL BENCH PRESS
4 Sets of 6 Reps
Building to a “heavy” set.
Tempo is a 5 second lowering phase, and a one second pause with chest contact.
HANDSTAND WALK PRACTICE
10:00 for practice