4 thoughts on “WOD 103017

  1. Today’s readings, Office and Father Longenecker’s book on the Rule of Saint Benedict.
    WOD done in 16:29 with normal burpees.
    Here we go Lord!

  2. A: WARM-UP
    + General (3 rds: 10 cal Row & 10 cal Bike)
    + Calf Mashing (KB)
    + Barbell (10 reps each)
    * Jefferson Curls
    * RDL to below knee
    * RDL to ankle
    * BOBBROW (Clean)
    * BOBBROW (Snatch)
    * Backrack Press (Snatch Grip)
    * Good Mornings (Hip Stance)
    * Good Mornings (Shoulder Stance)
    * Kang Squats
    * Pause Back Squats

    B: Metcon
    FOR TIME
    10-9-8-7-6-5-4-3-2–1
    Deadlifts 135/95
    Bar-Over Burpees
    Time: 6:20

    C: Metcon (AMRAP – Reps)
    FINISHER
    Tabata Russian Twists 15# Plate (R+L=1)
    Total Reps: 125

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