18
Dec
Tuesday, December 19, 2017
VOD
13 Shout for joy, you heavens; rejoice, you earth; burst into song, you mountains! For the LORD comforts his people and will have compassion on his afflicted ones. Isaiah 49:13
Bring A Friend Day
Warm Up
In Teams of 2 Row 1000m
Than
3 Rounds
5 Ring Rows, 10 Push-ups, 15 Squats
Than
3 Rounds
5 Ring Rows, 10 Push-ups, 15 Squats
WOD
Team Double Jackie
In Teams of 2 With 1 person working at a time
2 rounds
1000m row
50 Thrusters 45/35
30 Pull-ups
In Teams of 2 With 1 person working at a time
2 rounds
1000m row
50 Thrusters 45/35
30 Pull-ups
Core
3 sets
20 Sit-ups
20 Empty Bar Good Mornings
20 Sit-ups
20 Empty Bar Good Mornings