WOD 112017

“Dirty Thirty”

30 Jumping Squats

30 KB Swings

30 Jumping Pull Ups

30 Walking Lunges

30 Sit ups

30 DB Push Press

30 Superman’s

30 Burpees

30 Jump Rope Singles

Post times and Spiritual training to comments.

“In all created things discern the providence and wisdom of God, and in all things give Him thanks” – St. Teresa of Avila


4 thoughts on “WOD 112017

  1. 11:47, knows about the pull-up bar only one time, 25 pound dumbbells, 35 pound kettle bell
    Holy Hour, gospel with Catena Aurea, Office, Longenecker

  2. A: SPIRITUAL
    + Scripture
    + Reflections
    + Read “Building a Band of Brothers”

    B: WARM-UP
    + General
    + Calf (KB)
    + Barbell

    C: BACK SQUAT (3-3-3-3-3-3-3-3-3)
    Straight Weight Across all Sets
    Load: 210#

    D: 0:90 MAX REP BURPEES (AMRAP – Reps)
    * Thighs/chest touch ground.
    * Hips open/extended on jump.
    * Clap above/behind head on jump.
    Total Reps: 41

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