Thursday March 9th 2017

VOD

Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.

2 Corinthians 1:3-4 NIV

Warm Up (8-12min)

OTM
Min 1- Row
Min 2- Bear Crawls
Min 3- Jump Rope
Min 4- Sit ups

WOD

1.”Row Sprints” (we will continue these throughout the open weeks) 

100m Row Sprint
Rest 2-3min (Program in Rower)
x5

2. Strict Press (10 Min)

5-5-5-5-5

*Build to heavy 5 rep

3. OTM 12-15min> (Pending Class time) 

1- 10 S2OH (Lighter Weight)
2- 30sec Double Unders
3- 4-7 Pull Ups for Skill