12
Jan
Wednesday- 1/13/16 The Trio
VOD
“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
Take 80 of A % for AMRAP
Machine Strength
Pre-Skill Anaerobic: Row 100m every 3min (x3 sets=9min)
Skill: Back Squat – find 1RM
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
15x Toes to Bar
Machine WOD
12 Min AMRAP
10x UB Wall Ball
8x Sit Ups OR Hanging Knee Raises
6x Up Down
8x Sit Ups OR Hanging Knee Raises
6x Up Down