11
Dec
Tuesday, December 12, 2017
VOD
14 Therefore the Lord himself will give you a sign: The virgin will conceive and give birth to a son, and will call him Immanuel. Isaiah 7:14
Warm Up
30 Calorie Light Bike or Row
5-4-3-2-1:
Spiderman and Reach, each side
Russian Baby Makers
20 Calorie Light Bike or Row
20 AbMat Sit-Ups
20s Reverse Lunge and Reach, each side
10 Calorie Light Bike or Row
5-4-3-2-1:
Spiderman and Reach, each side
Russian Baby Makers
20 Calorie Light Bike or Row
20 AbMat Sit-Ups
20s Reverse Lunge and Reach, each side
10 Calorie Light Bike or Row
WOD
8 Rounds, On the 3:00
21/15 Calorie Row
5x10m sandbag shuttle sprint
21/15 Calorie Row
5x10m sandbag shuttle sprint
Core
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 L-Sit Hold
2:00 L-Pull-Up Hold