Work Out Of the Day!

“For if, when we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”- Romans 5:10

Warm-Up

WOD

Tuesday 080428

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SWAT WOD

FOR TIME

“The Filthy Fifty”

50 BOX JUMPS

50 K-BELL SWING

50 WALKING LUNGES

50 KNEES - TO - ELBOWS

50 PUSH-PRESS

50 BACK EXTENSIONS

50 WALL-BALLS

50 BURPEES

50 DOUBLLE-UNDERS

OLY WOD

DROM WARM-UP

Tuesday April 8 2008

• Muscle snatch - heavy single
• Mid-hang snatch - 70% x 2 x 3
• Tall clean + push jerk + jerk - 65% x 3 sets

3 rounds for time of:
10 Sand bag half moons - 25% BW
10 clapping push-ups
5 box jumps - mid-thigh