3 thoughts on “WOD 122017

  1. Spiritual awakening through daily Church readings, Office and Father Longenecker’s Saint Benedict for Fathers.
    Did boys chipper with them since we will be at Gaylord Saturday.
    WOD done in 20:27
    600m
    30 Squats
    30 Pushups
    30 Sit-ups
    30 Jumping Jacks
    30 Mountain Climbers
    30 Burpees
    30 Dumbbell Curls
    600m

    Bed made.

  2. A: SPIRITUAL
    + Scripture
    + Reflections

    B. WARM-UP
    + General
    + Shoulder (2.5)
    + Calf (KB)
    + Squat Mobility
    + WOD Movements, as needed

    C: METCON (Time)
    FOR TIME:
    21-18-15-12-9-6-3
    – Wallballs (20# to 10’)
    – Bar-Over Burpees
    Time 16:03
    Struggled mightily today… I finished in last place at gym but I showed up and tried!

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