WOD 113017

4 Rounds for time:

400m Run

12 Sandbag Half Moons

12 Goblet Squats

Post times and Spiritual Training to comments.

“Wherever the bishop shall appear, there let the multitude also be; even as, wherever Jesus Christ is, there is the Catholic Church.”
-St. Ignatius of Antioch


3 thoughts on “WOD 113017

  1. Spiritual awakening through daily Church readings, Office and Father Longenecker’s Saint Benedict for Fathers.
    WOD done in 15:42.
    Bed made.

  2. A. SPIRITUAL
    * Scripture
    * Reflections

    B. WARM-UP
    * Bike, Row, Ski
    * DROM (PVC)

    C. METCON 1
    7 Min AMRAP (Rounds & Reps)
    – Row 100 meters
    – Ascending Burpees over Rower (1 first round, 2 second round, etc.)
    Score: 8 rounds + 8 burpees + 89 meters

    D. METCON 2
    5 Min AMRAP (Reps)
    – Wall Balls (20# to 10′) for 40 seconds, rest 20 seconds
    Score: 71 reps

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