Work Out

Friday July 14, 2017

By Mack Unruh


If the LORD delights in a man's way, he makes his steps firm; through he stumble, he will not fall, for the LORD upholds him with his hand. - Psalm 37:23-24

July 14th WOD
AMRAP 30 minutes
Person 1: Row 500/400 meters or Bike 1250/1000 meters
Person 2: Max Distance DB Bear Crawl (35/20 lb DBs. Every 10 feet = 1 rep)
Person 3: Max reps Single Leg Lateral Plyo Skier (20/18")
Person 4: 50 Feet Medicine Ball Crab Walk (20/14 lb ball). With the remainder of time in this interval complete Russian KB Swings (53/35)
*The rotation occurs when the person rowing is finished


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM