Wednesday- 1/13/16 The Trio


Wednesday- 1/13/16 The Trio


“This, then, is how you should pray:

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, but deliver us from the evil one.”

Mark 6:9-13 NIV

Comp Strength

Back Squat: Find 1RM
Take 80 of A % for AMRAP

Machine Strength

Pre-Skill Anaerobic: Row 100m every 3min (x3 sets=9min)
Skill: Back Squat – find 1RM

Comp WOD

3 rounds for time:
25x Wall Ball (3 burpees everytime you break up 25)
15x Toes to Bar

Machine WOD

12 Min AMRAP
10x UB Wall Ball
8x Sit Ups OR Hanging Knee Raises
6x Up Down