Bible Reading Group Tonight (Monday 7/16)

Come at 8:30pm to our Bible Reading Group! All are welcome!

Warm-up

5 Rounds of:

• 5 Wall Ball
• 5 Toes 2 Bar

Focus on the form, efficiency of the movements.

Strength / Skillwork

Front Squat
5-5-5-5-20
50-65-80-85-50%

Overhead Squat
5-5-5

WOD

Chipper, Teams of 2, Alternate every :45sec
[1 works : 1 Rests]

• 200 Double – Unders*
• 100 Russian KBS
• 50 Wall Balls
• 25 Box Jumps
• 10 Turkish Get-ups

*Athletes may do 5 singles for every one D/U. If both athletes are doing singles they may do 1000 collectively and still be Rx+ if they are able. Partners can do the entire WOD at different levels.
Rx+: 55/35# KB, 20/14# MB, 36/30″ Box
Rx: 35/25# KB, 14/10# MB, 30/24″ Box

Elements

For time do:

• 50 Calorie Row
• 40 American KBS, 30/20#
• 30 Burpees
• 20 Ring Rows
• 10 Scissors – Leg Lifts – Oil Drills