Wednesday: Day 3, Week 2

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 1-7, Psalm 1,25, Isaiah 50

2.) Training:

WOD 1:

Warm Up:
ROM drills
3 rounds:
Frog Complex
Hip Mobility

Stamina:
Chipper:
75 x push press (used 35lb db's, broke into sets of 40,35)
50 x 1 arm db row (used 35lb db, sets of 25)

Work Capacity: (14:18)

10 rounds
5 x military press
10 x push-ups
15 x squats

then

21-15-9
Squat (using 35lb db's, ass to heel)
Pike crunches

Durability:
3 min rotating planks
Active stretch

WOD 2:

Endurance:
Run: (51:22)

Durability:
Long stretching session