17
Sep
Tuesday, September 18, 2018
VOD
Therefore be imitators of God, as beloved children.
Ephesians 5:1
WOD
UNDER FIRE
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups
*Movement Substitutions
28/20 Calorie Assault Bike
500/400 Meter Row
Reduce Reps
2x Single Unders
1 Minute Double Under Practice
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Knees to Chest
Feet as High as Possible