07/24/12

Spiritual WoD

• Read Mark Chapters 9&10
• Pray this prayer throughout the day today: Lord, I ask that you would do whatever you need to do to draw_____ to you.
• Record the answer to this question in your journal: Have you given into an addictive behavior in the last week?

Training
Do 3 rounds of :
400m jog, then: Inch Worms, Lunge Complex, (10 Push ups, 10 sit ups, 10 squats ) x 3.
10 walking lunge steps, rest 2 min
30 sec front plank, 30 sec right side plank, 30 sec left side plank rest 2 min
then
80 jump ropes (if you dont have a jump rope do 20 tuck jumps, see this video for a demonstration.)
10m bear crawl
60 jump ropes (15 tuck jumps)
20m bear crawl (10m out and 10m back)
40 jump ropes (10 tuck ropes)
30m bear crawl (10m out, 10m back, 10m out)
20 jump ropes ( 5 tuck jumps)
40 m bear crawl (10m out, 10m back, 10m out, 10m back)

record your time in your journal