Wednesday, February 21, 2018

VOD
11 Look to the LORD and his strength; seek his face always. 1 Chronicles 16:11

Warm Up

21 Calorie Bike, Row
7 Wall Squats
15 Calorie Bike, Row
5 Wall Squats
9 Calorie Bike, Row
3 Wall Squats

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

WOD

AMRAP 3
21/15 Calorie Row
21 Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Burpees
Max Overhead Squats (135/95)