29
Nov
Thursday, November 30th, 2017
Thursday, November 30, 2017
VOD
Give thanks to the Lord, for he is good. His love endures forever. Give thanks to the God of heaven. His love endures forever.
Warm Up
500-1km before class (run or row)
+
OTM 12
1- 2 Wall Walks + Hold until 40sec mark
2- 10 Push Ups + 10 Air Squats or Goblet Squat (light)
3- 15 sec sprint on rower
+
OTM 12
1- 2 Wall Walks + Hold until 40sec mark
2- 10 Push Ups + 10 Air Squats or Goblet Squat (light)
3- 15 sec sprint on rower
Strength
OTM 12
Even: 5 presses
Odd: 15 Kneeling Banded pull downs
Even: 5 presses
Odd: 15 Kneeling Banded pull downs
WOD
OTM 20 (10 Sets)
Even: 10 burpee box jump overs (40 sec)
Odd: 20 sec, 5m shuttle runs (count touches)