Thursday, January 12th 2017

VOD

mitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.

– Ephesians 5:1-2 NLT

WOD

“Tabata World”

Do a full Tabata at each station before moving on (Rest only to move to next station)

1. Box Jumps

2. Air Squats=Machine WB shots=Rx (must stay moving for each set to do WB) *speed is focus

3. Jump Rope (Rx=Double Unders)

4. BURPEES!!!

Skillz

Not For Time: (Work on skill development)

4-5 Rounds

3-5 perfect Pull Ups (kipping or butterfly), Regular OR Chest 2 Bar
Handstand Push Ups (Strict OR Kipping)
Rope Climb (Legless)