Thursday July 13th 2017

VOD

As for God, his way is perfect: The Lord’s word is flawless; he shields all who take refuge in him.

Psalm 18:30 NIV

WOD

“Gymnastics Strength Heaven”

A) Wall Facing shoulder taps
3 x 30sec, 30 Taps, OR 30sec Hold
Rest 1 min

B) Strict Rope Pullups
6 x 3-7 reps (Switch Lead hands)

C) Pushups on parallettes
3×15

D) Single arm Ring rows
3×11

E) Upright rows w/ barbell
3×15

F) Superman holds
3 x 1:00

*Rest at least 1 min between all sets and Reps
**Stay at one Exercise until you finish all the sets, then move on to the next