14
Jun
Thursday, “Huge Day” June 15th 2017
Thursday, June 15, 2017
VOD
If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give the Holy Spirit to those who ask him!”
Warm-up
AMRAP 10-15 min depending on class time
500-400-300-200-100
w/5-10 Push Ups
10 Air Squats in between each Row
WOD
BENCH PRESS
10-8-6-4-2
Rest at least 2 min btw sets
*work up to a difficult bench Press of 10 reps then try in build in weight to hit 8,6,4,2
**Record weight
**Record weight
DEADLIFT
4-5 sets
Rest at least 2 min btw sets
6-8 reps per set w/3 sec negative after rep 3/4 and 6/8 (2x per set)
Core
100 AB MAT SIT UPS
*5 min cap
** Test Out
** Test Out