4
Jan
Thursday, January 5th 2017
VOD
He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and to love mercy and to walk humbly with your God.
– Micah 6:8 NIV
WOD
5 Rounds
Increasing effort each set:
10 Cal AB
30 Air Squats
50 Double Unders (CRx is UB)
30 KBS 50/70# (CRx is UB)
400m Row
Rest 3:00
Strength Work (after WOD)
1. Handstand Push Ups- Max Unbroken (Strict or Kipping)
Rest as needed
2. Strict Pull Ups – Max Unbroken (1st set should be around 10 reps, use bands as needed)
Rest as needed
x4-5 rounds