Wednesday, October 25, 2017

VOD
24 Those who belong to Christ Jesus have crucified the flesh with its passions and desires. Galations 5:24

Warm Up

1:30 Light Row/Bike
15 Slow Air Squats
:30s Alternating Warrior Squats

1:30 Light Bike/Row
5 Wall Squats
10 Banded Good Mornings
15 Abmat Sit-Ups

Strength

2 Rounds:
10 Power Cleans (185/135)
10 Front Squats (185/135)
10 Push Jerks (185/135)
Rest 2:00

This should be done at about %65 of your max Jerk

WOD

2 Rounds:
400m Run
21/15 Calorie Row
12 Squat Cleans (135/95)