Thursday December 8th, 2016

VOD

“I am the good shepherd; I know my sheep and my sheep know me— just as the Father knows me and I know the Father—and I lay down my life for the sheep.”

– John 10:14-15 NIV

Strength (15 min)

“Skin the Cats”

5-5-5-5-5

Have fun strengthening your shoulders today! 🙂

WOD

5 Rounds

AMRAP 2

Row 15/20 Cals (Sprint)
AMRAP Front Squats Machine: (65/95) Rx: (95/135) Comp. (105/155)
(Bar is taken from the ground)
Rest as needed btw rounds (2-4 min)

*Goal is to Sprint on the Rower and then get as many front squats in the remainder of the 2 mins.
Try to keep the bar on your shoulders