Thursday “Skill Day” February 23rd 2016

VOD

Such love has no fear, because perfect love expels all fear. If we are afraid, it is for fear of punishment, and this shows that we have not fully experienced his perfect love.

1 John 4:18 NLT

Warm Up

With Partner:

Row 10 cals fast
while Partner does 10 m walking Lunges OR 10 Air Squats
Switch
Both do 1 min plank
x5 OR 10 min whatever comes first

WOD

work through these at your own pace today and have fun!

1. Row Sprints (Have fun and test yourself) 
– 100m for time
Rest 2-3 min to recover
x5
*Set the rowers to 100m so u can see the tenth of a second
**Compete with yourself!

2. Rope Climbs  (10-15 min) 

10 or 20 Reps for time

OR 10 min working on skills

3. OTM 10 

Even: 4-7 Toes to bar (work technique)
Odd: 30 sec of Double Unders

*record total Reps

4. 500m cool down Run