“Weighted Dips Wednesday” 11-4-15

VOD

“And now, dear brothers and sisters, we want you to know what will happen to the believers who have died so you will not grieve like people who have no hope. For since we believe that Jesus died and was raised to life again, we also believe that when Jesus returns, God will bring back with him the believers who have died.”

– ‭‭1 Thessalonians‬ ‭4:13-14‬ ‭NLT‬‬

Strength

Weighted Dips (or unweighted & work the negative)

5×5 Reps
rest 2 min betw sets

WOD

Rx
20 Minute AMRAP

400 Meter run
10 KB Goblet Lunge (Rx+ is 2 KB’s in front rack)
10 KB Push Press (Rx-one hand or Rx+ both hands together)
10 wall balls 14/20 (Rx+ does Air Squat b/t each WB)

Rec
20 Minute AMRAP

400 Meter run
10 KB Goblet Lunge
10 Push Ups
10 Wall Ball