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“FREE BEER” Friday 12/18/15

17
Dec

“FREE BEER” Friday 12/18/15

VOD

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.

Philippians 4: 6

Comp Strength

A: 15 minutes to complete
Every 90 seconds for 7 sets Wave Loaded Front Squats
3, 2, 1, 3, 2, 1, 1
Machine Strength
Front Squat work up to heavy 3 rep, tempo 31×1
ALL Programs WOD
3 sets of:
1 min per station, rest 1 min after all stations are complete
Jump rope (singles or doubles)
Goblet Squat
Lemon Squeezers
Row for cal
 Extra Work:
4 sets of:
3 Push Press w/1 second hold overhead, rest 30 sec
8-10 Glute Ham raises tempo 2020 rest 30 sec
Sled Pushes