Call Us: (507) 261-7696

Tuesday, March 27, 2018

26
Mar

Tuesday, March 27, 2018

VOD

It is good to give thanks to the Lordto sing praises to your name, O Most High; to declare your steadfast love in the morning, and your faithfulness by night, to the music of the lute and the harp, to the melody of the lyre.

Psalm 92:1-3

Warm Up

At very low intensity:
15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats3 – 2 – 1:
Spiderman and Reach, each side
Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

WOD

FOUR SCORE
4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Row
18 x 10 Meter Shuttle Sprints*Score is “slowest” round

Core

Not For Time:
21-18-15-12-9
Weighted Sit-Ups
:15 Second L-Sit Hold After Each Set