Thursday, March 8th, 2018

VOD

Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.

Psalm 139:23-24 NIV

Warm up

500 meter row

+

3 rounds

15 double unders / singles

12 goblet squats with kb

9 kip swings

WOD

EMOM 24 (6 rounds)

1) 100/150m row

2) 30 sec double unders

3) 7/7 kb snatches *choose challenging weight

4) 40 sec bike or walking lunges

Additional work

4 RFT

25 Sit ups

10 push-ups

*all out sprint!