WORKOUT OF THE DAY!

VOD

For he rescued us from the domain of darkness, and transferred us to the kingdom of his beloved Son, in whom we have redemption, the forgivness of sins. Col 1:13,14

  

T-SHIRTS ARE IN GET THEM WHILE THEY LAST!!! 

Warm-up/Teach

KB Swing x 30

OHS  10, 10

Push-up 10, 10

Pull-up 10, 10

Sit-up 10,10

Dips 10,10

Back-Ext 10,10

WOD  (Post Time Here)

Thursday 080124

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070806.

 

 Three weeks into the Program!

 

 Yesterday, blew the Wod away with a top finish on the 400 m Row! (1:25)

 Oh, Also his clothes are falling off and not even 2 full months in! Great Job Chris!!

Top 5 Finishes from Yesterday

1. 1:09 400m Row (PB)

2. 1:18 400m Row (Seth Rogers)

3. 1:20 400m Row (Ray Moore)

4. 1:24 400m Row (JR. Murphy)

5. 1:25 400m Row (MJ)

Also other Great Times for other workouts!

Capt Jhon Soto (Daniel) 29:30

Will LVL 1 work out time  (Christine) 11:40 after the WOD!