Work Out

Thrusday September 14, 2017

By Mack Unruh


The LORD God formed the man from the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being.- Genesis 2:7

September 14th WOD
4 Sets of:
600 meter Row
*Rest at needed between sets

1) 3 Rounds, NOT for time: 10 Lat Push Down + 10 second Hold on Quad 10 seconds Hold Ring to Chest + 5 Ring Rows
*Scale up to 10 second chin over bar hold + 5 strict pull-ups
**This work can also be completed between row intervals to save time if needed


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