28
Nov
Wednesday, November 29, 2017
VOD
17 And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him. Colossians 3:17
Warm Up
3 Rounds:
10 Calorie Light Bike or Row
4 Spiderman and Reach, each leg
8 Slow Scap Retractions
12 AbMat Sit-Ups
10 Calorie Light Bike or Row
4 Spiderman and Reach, each leg
8 Slow Scap Retractions
12 AbMat Sit-Ups
Strength
On the Minute x 10:
1 Power Clean + 1 Push Jerk
1 Power Clean + 1 Push Jerk
WOD
15 Clean and Jerks 135/95
400 Meter Run
12 Clean and Jerks 135/95
400 Meter Run
9 Clean and Jerks 135/95
400 Meter Run
400 Meter Run
12 Clean and Jerks 135/95
400 Meter Run
9 Clean and Jerks 135/95
400 Meter Run