WOD 12-21-2007
December 22, 2007
“She will bear a Son; and you shall call His name Jesus, for it is He who will save His people from their sins” (Mt. 1:21).
Warm-up
KB Snatch 60 sec
Samson Stretch
Shoulder Stretch
Med-ball Lunge x 10
Push-Up x 10
Pull-Up x 10
Squat x 10
Sit-up x 10
Back Ext x 10
GREAT JOB WILL! YOU HAD THE BEST TIME ! KEEP IT UP!
WOD
ROW 1000 METER
BOX JUMP 25
ROW 750 METER
BOX JUMP 50
ROW 500 METER
BOX JUMP 75
250 METER ROW
BOX JUMP 100
(JUMPS ARE ON A 24 INCH BOX)
FOR TIME:
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