16
Feb
Wednesday Sprint 2-17-16
VOD
1 In the beginning was the Word, and the Word was with God, and the Word was God.
John 1:1
ALL PROGRAMS
Strength
A. For 15 Minutes Work up in weight
3 Hang Power Clean
Competition Add 1 rope Climb
rest 2 min after each set
WOD
Wednesday Sprint (15 min total)
4 stations; 3 Rounds rotating through; 45 sec on, 15 sec off, 1 full min rest after all 4 stations
start at any station
start at any station
1. 10m Shuttle Run (1 pt per cone touch)
2. Slam Balls
3. Farmer’s Walk (1 rep for 10m each way) *choose challenging weight
4. Russian KB Swing *choose challenging weight
2. Slam Balls
3. Farmer’s Walk (1 rep for 10m each way) *choose challenging weight
4. Russian KB Swing *choose challenging weight