20
Dec
Wednesday, December 21, 2016
VOD
32 He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, 33 and he will reign over Jacob’s descendants forever; his kingdom will never end.” Luke 1:32-33
Strength
OTM for 9min
2 HB Back Squat 80% of 1RM – focus on position
2 HB Back Squat 80% of 1RM – focus on position
WOD
6 rds resting 1:1 (max of 2min)
20 double unders, sub 40 singles
7 burpees
20 double unders sub 40 singles
7 burpees
20 wall ball UB 14/20# Machine, choose a weight that you can go UB
20 double unders, sub 40 singles
7 burpees
20 double unders sub 40 singles
7 burpees
20 wall ball UB 14/20# Machine, choose a weight that you can go UB
Additional Work
NFT & in any order you’d like:
40 GHD Sit-ups
3 x 20 sec L Sit Hold
3 x 20 sec Hollow Rock hold
40 GHD Sit-ups
3 x 20 sec L Sit Hold
3 x 20 sec Hollow Rock hold