Thursday, March 2nd 2017

VOD

Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.

Psalm 73:25-26 NIV

Warm Up

7 Rounds (or 10 min) w/partner
10 cal Row Sprint
3/5 Burpees
Rest 30sec
*goal to finish under a min each round

WOD (Skill Focus)

1. Row Sprints (Repeat of last week)
Beat your time!

100m Row for time
Rest 2min
x5

2. EMOM 10 Min
Min 1: 4-7 Strict HSPU (Scale as needed)
Min 2 7 Pull ups CRx: C2B

*Goal is to work Skill of movement
**If you dont have 1-3 Strict Pull Ups, Work Banded Strict

3. EMOM 10 Min
Min 1: 8 Power Snatches 55/75lbs
Min 2: 8 Toes to bar

*focus on skill/tech

Additional

EMOM 10 Min
Min 1: 1-3 Muscle ups
Min 2: 10 OHS 65/95lbs
+
20 Min Z1 AB (100-200 watts w/ HR 120-140)