Tuesday, August 9, 2016


Tuesday, August 9, 2016

A person’s wisdom yields patience; it is to one’s glory to overlook an offense. Proverbs 19:11

OTM for 7min

7 burpees + 7 ring rows

Rest 3min

3 x 20 sec hollow rock hold resting 20sec betw ea

Rest 1min

50 UB full sit-ups

Rest 1min

90sec Plank with plate on back (choose weight) 


3 rds for time

Row 1000m

Run 800m

Additional work 

24 reps of Clean and Jerk.  Start at 70% of 1RM and build efficiently while you also work on good position/finish in the Jerk.  Do at least 6 reps at a heavy load.