WOD 122217

4 Rounds for time:

400m Run

10 Burpee Pull Ups

Post times and Spiritual Training to comments.

“What does the poor man do at the rich man’s door, the sick man in the presence of his physician, the thirsty man at a limpid stream? What they do, I do before the Eucharistic God. I pray. I adore. I love.” -St. Francis


2 thoughts on “WOD 122217

  1. A: SPIRITUAL
    + Scripture
    + Reflections

    B. WARM-UP
    + General: 5 mins, must include rowing.
    + Barbell: 5 min
    + WOD Movements

    C: 3″ RAISED DEADLIFTS (10-8-6-4-2-2-2)
    Conventional Deadlift pulled off of 3″ platform.
    * Ascending weight each set to find a heavy set of 2 for the day, no drop from the top, but does NOT have to be TNG.

    Load/Reps: 10@135, 8@185, 6@225, 4@275, 2@315, 2@335, 2@350

    D. METCON (Max Calories)
    – 2 Min Max Cal Air Bike
    – 1 Min Rest
    – 2 Min Max Cal Ski Erg (damper 1)
    – 1 Min Rest
    – 2 Min Max Cal Row (damper 1)

    Result: 43.1 cal (bike), 37 cal (ski), 33 cal (row). Total: 113 calories.

  2. Scripture, Office and Mass. Only knocked out 3 rounds of 10 push ups, 10 squats, 10 sit ups. It’s been a tough week. Worked out Mon, Wed and Fri

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