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NEWS

Thursday, “Gymnastics Strength,” October 12th, 2017

By Joshua Rose | In WODIFY | on October 11, 2017
Thursday, October 12, 2017

VOD

It is the Lord your God you must follow, and him you must revere. Keep his commands and obey him; serve him and hold fast to him.

Deuteronomy 13:4 NIV

Warm Up

 500-1000m run Before Class
+
OTM 16
1) 150m Run
2) 1 min plank w/ 30 Shoulder Taps
3) 7/7 Single Arm ring rows
4) 40 Sec of walking Lunges

Gymnastic Strength (Week 2/3) 

EMOM 20 (5 sets)
1) 4-10 Strict Handstand Push Ups
*Goal is to complete the same reps across all the sets
**increase reps or difficulty from last week if u completed all your sets at goal

2) 5-10 Strict Pull Ups (If u can do More than 10 add weight)
*Same goal as HSPU

3) 5-10 Ring Dips as Difficult as Possible (add weight if needed for reps)
*Same goal

4) 3-6 Pistols per leg
(add weight or scale with box)

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