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Thursday, March 22, 2018

21
Mar

Thursday, March 22, 2018

Thursday, March 22, 2018

VOD

“But blessed is the one who trusts in the Lord, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”

Jeremiah 17:7-8 NIV

Warm Up

 Not over 10 Min

21-15-9
Cals
Slow Squats

3-2-1
Spiderman + Reach
Walkouts

WOD

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters (Sub 350m)
10 Burpees
10 Jumping Lunges
Run 400 Meters (Sub 200m)

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

*Note your pace on the rower and the times of your runs to gauge your pacing.
**Easy Pace that promotes recovery for those still doing Friday Night Lights