Call Us: (507) 261-7696

Friday, December 15, 2017

14
Dec

Friday, December 15, 2017

VOD
1 “I will send my messenger, who will prepare the way before me. Then suddenly the Lord you are seeking will come to his temple; the messenger of the covenant, whom you desire, will come,” says the LORD Almighty.  Malachi 3:1

Warm Up
Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
4 Spidermans, each side
5 Wall Squats
Strength
4 Sets of 15:
Unbroken Deadlifts (225/155)
Rest as little as needed between rounds. Compare to last week’s 3×20.
WOD
3 Rounds:
10 Front Squats (165/115)
20 Chest to Bar Pull-Ups
50 Double Unders