5
Sep
Wednesday, September 6, 2017
VOD
17 For the Lamb at the center of the throne will be their shepherd; ‘he will lead them to springs of living water.’‘And God will wipe away every tear from their eyes.’ ” Revelation 7:17
Warm Up
3 Rounds, gradually building in intensity on the rower:
250 Meter Row, 7 Pushups, 9 AbMat Sit-Ups
250 Meter Row, 7 Pushups, 9 AbMat Sit-Ups
Strength
Romanian Deadlift
55%/5
60%/5
(65%/5)3
Percentages are off Back Squat 1RM
55%/5
60%/5
(65%/5)3
Percentages are off Back Squat 1RM
WOD
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Max Bodyweight Bench Press
Max Strict Pull-Ups
*Athlete moves directly from the Bench to Pull-ups.
Rest 3:00 between rounds.