4 thoughts on “WOD 111417

  1. Morning spiritual wakeup through prayers, today’s Church readings, Office and Father Longenecker’s book Saint Benedict for Fathers.

    WOD done in 10:02.

    Bed made.

  2. Spiritual WOD (Scripture & Reflections)

    A: WARM-UP
    + General (Row, Bike, Ski)
    + Shoulder (2.5# plates)
    + DROM (PVC)

    B: Footwork and Technique work for Push Jerk and Split Jerk.

    C: Snatch Grip Backrack Push Jerk (3-3-3-3-3-3-3)
    Push Jerk from the Backrack position with a Snatch Grip.
    Load (Pounds): 35, 55, 75, 95, 105, 115, 125

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