11
Apr
Tuesday “TFK” 04-12-16
VOD
“A sower went out to sow his seed. And as he sowed, some fell along the path and was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among thorns, and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.” As he said these things, he called out, “He who has ears to hear, let him hear.”
Luke 8:5-8
Machine Strength
HOLLOW PUSH
5x
3 Push Press
10-20 Hollow Rocks
Comp Strength
JERKS ROCK
5x
3 Power Jerks
10-20 Hollow Rocks
(May go 2 Power+1 Split)
WOD
90 SECONDS OF FUN
3x
90 sec on, 90 sec off
90 sec on, 90 sec off
4 Push Press or Power Jerk
6 Bar Over Burpees