Worship W.O.D. 9-14-19

Crossfit Rowing

Worship W.O.D. 9-14-19

WORSHIP

 

MESSAGE

The discipline of prayer

WOD (Workout of the Day)

Warmup –

  1 min each

PVC Pass Throughs

Samson Strech (both sides)

Spiderman  (both sides)

  • Gym WOD
    • 5 rounds – Partner Effort, one rows while the other recovers, 50-40-30-20-10 calories.
  • Home WOD –  5 rounds for time, 20 air squats/20situps/20 push-ups

Cooldown –

1 minute each

Pigeon Pose (both sides)

Child Pose

Banded Arm Stretches  (both sides)

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