5 thoughts on “WOD 111317

  1. Started the day with prayers, daily Church readings, Office and Father Longenecker’s book Saint Benedict for Fathers.
    WOD done in: 4:05.
    Bed made.

  2. Morning Spiritual WOD (Scripture + Reflections)

    A: WARM-UP
    + General: 3 rds of 10 Cal Bike & 10 Cal Ski
    + Calf Mashing (KB)
    + Barbell Warm Up

    B: Back Squat (4-4-4-4-4-4-4)
    +Straight Weight Across All Sets
    Load: 200#

    C: 0:90 Max Rep Up/Downs (AMRAP – Reps)
    AMRAP of Up/Downs in ninety seconds (:90).
    + “Burpee with NO Push-Up”
    Reps: 51

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