16
Jan
Wednesday, January 17, 2018
VOD
1 God is our refuge and strength, an ever-present help in trouble. 2 Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, 3though its waters roar and foam and the mountains quake with their surging. Psalm 46:1-3
Warm Up
21-15-9:
Calorie Bike, or Row
After each round, complete…
5 Wall Squats
30 Seconds: Warrior Squats
Calorie Bike, or Row
After each round, complete…
5 Wall Squats
30 Seconds: Warrior Squats
With an empty barbell:
10 Good Mornings
7 Back Squats
5 Pausing Front Squats
10 Good Mornings
7 Back Squats
5 Pausing Front Squats
WOD
“MARSTON”
AMRAP 20:
1 Deadlift (405/285) Or %70-80
10 Toes to Bar
15 Barbell Over Burpees
1 Deadlift (405/285) Or %70-80
10 Toes to Bar
15 Barbell Over Burpees