VOD
The Lord is my strength and shield. I trust Him with all my heart. He helps me and my heart is filled with joy. I burst out in songs of thanksgiving!
Psalm 28:7
WOD
JACK SQUAT
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run
*Running Substitutions
500/400 Meter Row
28/20 Calorie Assault Bike
Scale Run as Needed
ADDITIONAL WORK
Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.
Odd-Object Conditioning
Not for Time: 800 Meter Sled Walk
First 200 Meters – Sled Pull (facing away)
Second 200 Meters – Sled Drag (facing sled)
Third 200 Meters – Sled Pull (facing away)
Fourth 200 Meters – Sled Drag (facing sled)