VOD
Remember now thy Creator in the days of thy youth…
Ecclesiastes 12:1
WOD
RUN DMC
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)
SubstitutionsIf unable to run, complete one of the following:
250 Meter Row
14/10 Calorie Assault or Echo Bike
Pull Up Movement Substitutions:
Reduce Reps
Pull-ups
Banded Pull-ups
Ring Rows
Jumping Pull-ups
ADDITIONAL WORK
Romanian Deadlift
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
Gymnastic Conditioning:
“21 Guns”
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups