Wednesday December 19, 2018

I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being. Ephesians 3:16

Dec 20th WOD

5 Sets
800 meter Row or Run
*Rest 3:00 between efforts
*Leaderboard your average time. Convert to minutes and add up all 5 and divide by 5. For example; 3:36. 3:45, 4:00, 3:51, 3:59 = 1151 minutes/ 5 = 230.2 minutes = 3:50.2 is the average 800. This athelte would put 3:50.2 on the leaderboard.

3 Rounds NOT for time:
20 V-ups
0:45 Plank hold

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