21
Sep
Thursday, September 22, 2016
VOD
28 Then Agrippa said to Paul, “Do you think that in such a short time you can persuade me to be a Christian?” 29 Paul replied, “Short time or long—I pray to God that not only you but all who are listening to me today may become what I am, except for these chains.” Acts 26:28-29
Strength
Dead lift 5 x 6 with chains, all at 65-70% of 1RM phyf, rest to recover betw sets
WOD
Machine
5 rds resting 1:1
4 DB manmakers 15/25#
5/5 DB Plank row 15/25#
9 wall ball 10/14#
5 rds resting 1:1
4 DB manmakers 15/25#
5/5 DB Plank row 15/25#
9 wall ball 10/14#
RX/Comp
5 rds resting 1:1
4 DB manmakers 25/45#
5/5 DB Plank row 25/45#
9 wall ball 20/30#
Additional Work
3 rds at your own pace
15sec L Sit Hold
25 ab mat sit-ups
15sec L Sit Hold
25 ab mat sit-ups