Saturday, December 8, 2012

Location: Harvest Bible Chapel York Region parking lot (map)
Date: Saturday, December 8, 2012
Time: 9:30 a.m.-10:30 a.m.

Spiritual WOD:

 

Hebrews 12:1-2 says, "Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God."

 

During the workout, 

1. Reflect on the perseverance of Jesus Christ and let His endurance fuel your workout; and,
2. Think about what weight you need to lay aside and what area in your life you need to persevere through. We'll share and pray after our workout.

Physical WOD (teams of 2 or 3):

 

One partner does a "suicide" (#1) while the other partner accumulates as many reps of another exercise (#2). Switch before moving to next pair of exercise.
 

20 mins of work:
 

A.1. Suicide (running)

A.2. Air squats
 

B.1. Suicides (frog jump)

B.2. Push-ups
 

C.1. Suicides (bear crawl)

C.2. Burpees
 

*optional: record # total reps for both partners for each movement

**for teams of 3: each person does "suicide" twice - only one person can accumulate reps at a time