14
Feb
Thursday, February 15, 2018
Thursday, February 15, 2018
VOD
“A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.”
Warm Up
1k Row
+
4 Rounds
3-5 Strict Pull Ups/Ring Rows
5 Thrusters
1 Wall Walk w/ 10-20 sec Hold
+
4 Rounds
3-5 Strict Pull Ups/Ring Rows
5 Thrusters
1 Wall Walk w/ 10-20 sec Hold
*Build in thruster weight each round to working WOD weight
WOD
EMOM 20
1) 20m Heavy Sled Drag (30-40 sec)
2) 2-3 Rope Climbs (Any Style)
3) 3-5 Heavy Thrusters (from Rack-Choose weight)
4) 2-3 Wall Walks OR 10m Handstand Walk (40sec)
Additional Work
2 Rounds
750/600m Row
20 Toes 2 Bar
40 Walking Lunges
750/600m Row
20 Toes 2 Bar
40 Walking Lunges
*Resting 1/1 work/Rest Ratio