Work Out Of the Day!

VOD

“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”- Romans 15:13

 According to Mrs. Sue age is only a number! Considering She just turned 70 and crossfiting!!

Crossfit Warm-up

WOD

50 Back - Ext

50 Sit - Up

50 Walking Lunges

3x (MOD) 5 x (RX) For Time

OLY-WOD

Warm-Up DROM= (Dynamic Range of Motion)

Tuesday March 18 2008

• Power snatch - 75% x 2 x 5
• Power clean & jerk - 75% x 2 x 5

3 rounds for time of:
50 m sprint
10 DB push jerk - 25% BW each
10 jumping sit-ups