VOD
Pray in the power of the Holy Spirit.
Jude 1:20
WOD
LEAD FOOT
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
*Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees to Waist
Jumping Pull-ups
Ring Rows
Banded Pull-ups
ADDITIONAL WORK
Strict Handstand Pushups
“On the 1:30” x 7 Rounds:
15/12 Calorie Row
Time Remaining – Strict HSPU
Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk