WOD 011218

3 Rounds for time:

800m Run

15 Burpees

Post times and Spiritual Training to comments.

Let us begin in earnest to work out our salvation, for no one will do it for us, since even He Himself, Who made us without ourselves, will not save us without ourselves. -St. Margaret Mary Alacoque


3 thoughts on “WOD 011218

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    WOD done in 21:22
    (Chilly) Bed made.

    + Scripture
    + Reflections
    + The Imitation of Christ

    B. WARM-UP
    * General: 3 rds 10/7 Row & 10/7 Ski
    * Shoulders (2.5s)
    * DROM (PVC)
    * Calf/Ankle (Kb)
    * Squat Mobility
    * Post-SqMo/Pre-WOD: 3 rds :10 on w/ :20 off Bike Sprints to spike heart rate.

    C: METCON (Time)
    300 Air Squats For Time
    * Squats MUST be BELOW parallel or you will be no repped
    * Use a 40# DBall as a target if you need help going BELOW parallel
    Time: 9:52

    * Flush legs for at least 5 minutes on bike post WOD

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