Thursday, February 22, 2018


Thursday, February 22, 2018

Thursday, February 22, 2018


The commandments, “You shall not commit adultery,” “You shall not murder,” “You shall not steal,” “You shall not covet,” and whatever other command there may be, are summed up in this one command: “Love your neighbor as yourself.” Love does no harm to a neighbor. Therefore love is the fulfillment of the law.

Romans 13:9-10 NIV

Warm Up

 1k Row
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


 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

*Resting 1/1 work/Rest Ratio