10.05.23 – Add 3

AO: The Oakery

QIC: Ghost

PAX: Output, Revolution

Conditions

50 degrees, dry

Warm up

• SSH x20IC
• hillbillies x 10 IC
• Leg swings x8OYO forward and sideways
• calf raises x20 oyo
• daisy pickers x8IC
• reachers x 8IC
• leg crossover stretch

The Thang

Bear crawl between three stations- add 3 reps every time you return

slow negative equals 10s down regular speed up

Station 1

Bonnie Blairs HC

Rows – slow negatives

Station 2

Breakdancers

single leg slow negative squat jump

Station 3

balance walk halfway around wood perimeter

merkins – slow negatives

6MoM

• dead bug shuffle 6 yds each way
• side plank thrusters x8IC each side

COT

“Everyone who desires to live godly in Christ Jesus will be persecuted.” Most people in the world of any faith can argue that they are persecuted in some way. Christians specifically attract the attention of the devil though, even if they just “desire” to live in Christ. Only God can give us the desire to live godly and when facing persecution only God can give us the ability.

Ghost out