Thursday, June 1st 2017

VOD

For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever.

1 Thessalonians 4:16-17 NIV

Strength (25 min)

1. AMRAP Single Arm DB Press w/3 sec negative 

Rest 1 min

2. AMRAP Tempo Strict Pull Ups 
*choose 3 sec Hold at top OR 3 sec neg. OR both
**Sub AMRAP Ring Rows w/ Holds

Rest 1 min

3. AMRAP Tempo Ring Dips @30×0 (same as DB Press) 

Rest 1-2 min after all 3

*Goal is 5-10 reps on each movement as far as difficulty

WOD

Assault Sprints

4 Rounds Each For Cals

20 sec for Cal on Assult Bike

Rest 2-3 min between