2 thoughts on “WOD 111717

  1. A: SPIRITUAL WOD
    * Scripture
    * Reflections
    * Holy Hour yesterday
    * Confession with family yesterday

    B: WARM-UP
    * Jog 800 meters
    * Squat Mobility

    C. METCON (Time)
    * 150 American Kettlebell Swings (45#) for time with 15 Down/Ups (Burpee without jump at top) every time you stop swinging KB
    Time: 11:34

    D. COOL DOWN
    * Rowed 1,650 meters at 70% effort

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