VOD
God, your wrap-around presence is my protection and defense. You bring victory to all who reach out for you.
Psalms 7:10
WOD
UNDERCOVER
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
*Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
Band Assisted Push-ups
115 Single Unders
90 Seconds of Practice
1 More Round of the Row/Double Under Pairing
ADDITIONAL WORK
Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups
Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks