6 thoughts on “WOD 013018

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    WOD done in 5:42.
    Bed made.

  2. 5:36, 25#DBs
    Holy Hour, Gospel, Catena, Office is readings, Longenecker book daily reading, St Thomas Aquinas Reading

  3. A: SPIRITUAL
    + Scripture
    + Reflections

    B. WARM-UP
    * 10 MINS to complete: general, barbell and/or squat mobility
    * 5 MINS to complete: calf/ankle, and front rack mobility

    C: FRONT SQUAT (5-5-5-5-5)
    * Ascending weight each set to find a heavy set of 5. It is preferred that the sets be unbroken.
    * Warm-up with barbell as much as needed, then first plates is first set. No additional sets beyond 5.
    Loads: 95, 135, 185, 210, 215 (PR)

    D: 500m SKI (Time)
    Time: 1:41.7

  4. Spiritual:
    Daily readings
    Gospel commentary
    Sorrowful mysteries
    Physical:
    Modified WOD
    1 mike run
    Ran 25 flights of stairs (up and down)

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