4 thoughts on “WOD 112917

  1. A. SPIRITUAL WOD
    * Scripture
    * Reflections

    B: WARM-UP
    * Accumulate 5 mins of each (15 total mins): row, bike, ski.
    * Squat Mobility (15 mins).
    * Shoulder – Dealer’s Choice (5 mins).

    C: 5 MIN EMOM: Strict Chest-to-Bar Pull-ups
    Total Reps: 33

    D: 5 MIN EMOM: Single Unders
    Total Reps: 350

    E: 5 MIN EMOM: Toes-to-Bar
    Total Reps: 35

  2. Bed made. Scripture, Office, Mass and Rosary. Sprint Day: 100m Sprint x 4, 50m Sprint x 6, 20m sled push/30m Sprint x 4

  3. Bed made

    Bench press 3×5

    10 min. Amrap: 10 goblet squats (24kg) – 5 rds completed; 10 KB swings (24kg) – 5 rds. completed; waiters walk 3/r,3/l (18kg) – 4 rds completed.

    For time: 50 sit ups

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