Call Us: (507) 261-7696

Thursday “Freddy” 9-9-15

9
Sep

Thursday “Freddy” 9-9-15

VOD

Teach the older men to exercise self-control, to be worthy of respect, and to live wisely. They must have sound faith and be filled with love and patience.

– Titus 2:2 NLT

Warm Up

Squat Clean Work (PVC & Barbell)

Strength

Freddy
OTM 10
Even: 2 Squat cleans + 3 Push Presses
Odd: 40 second plank
5 X 5 : Choose Weight

WOD

“Freddy”
5 RFT (Cap 25 min)

15 Cal Row
7 HSPU (DB OR Band Press)
7 Toes 2 Bar (Knees 2 Elbow)
3 Rope Climbs (sub 30 sec Bar Hang)
Rest 2 min

Extra Work

DB Bench Press
5 x 6reps (as Heavy as possible)

100 Ab mat Sit Ups