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Friday- “Don’t Be a Jerk” 10-30-15

29
Oct

Friday- “Don’t Be a Jerk” 10-30-15

VOD

“Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everyone. If it is possible, as far as it depends on you, live at peace with everyone. Do not take revenge, my dear friends, but leave room for God’s wrath, for it is written: ‘it is mine to avenge; I will repay,’ says the Lord. On the contrary: ‘if your enemy is hungry, feed him; if he is thirsty, give him something to drink. In doing this, you will heap burning coals on his head.’ Do not overcome by evil, but overcome evil with good.”

– Romans 12:17-21

Strength

Push Jerk

5×5  (55%+)
(work up to heavy set with)

Alt: Strength:

Push Jerk (or Push Press)

5×10 Reps (work on technique)

WOD

Aer: 12Min AMRAP

200 Meter Run
5 UB KB Snatch each arm (from the hang) – 10 total (AHAP)
15 Sit ups
25 Back Extensions or Supermans

OR

1 min per station 3x through – rest 1 minute after each round is complete

Push Jerk (use weight u have to break up sets…or is VERY hard to continue for the min)
Push Ups
Box Step Ups & Step Downs (alt legs) (20/24)
Shuttle run (10m)