Thursday, “Huuge Day” 6-15-17

VOD

[ Psalm 19 ] [ For the director of music. A psalm of David. ] The heavens declare the glory of God; the skies proclaim the work of his hands. Day after day they pour forth speech; night after night they reveal knowledge.

Psalm 19:1-2 NIV

Warm Up

500-400-300-200-100

w/5-10 Push Ups
10 Air Squats in between each Row

WOD

A) Bench Press (15-20 min) 

10-8-6-4-2

*work up to a difficult bench Press of 10 reps then try in build in weight to hit 8,6,4,2
**Record weight

B) Deadlift  (30-40 min)

4-5 sets

6-8 reps per set w/3 sec negative after rep 3/4 and 6/8 (2x per set)

Core Test

100 Ab Mat Sit Ups for time (5 min Cap)