WOD 12-17-2007

Nice job on the 1000 meter Row Trent! 

VOD

‘ sow for yourself Righteousness, reap steadfast love, break up your fallow ground, for it is time to seek the lord that he may come rain his righteousness upon you.’ Hosea 10:12

Warm-up

KB Snatch for 60 sec. 45lbs men, 20lbs ladies

Samson Stretch 20 sec

Shoulder Stretch 20 reps (with pvc bar)

Med-Ball lunge x 10

Push-up x 10

Pull-up x 10

Sit-up x 10

Back Ext x 10

“FRAN”

21-15-9 REPS FOR TIME

Thrusters

Pull-Up

TEST TODAY 1000 METERS ROW