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NEWS

Wednesday, October 11, 2017

By Dave Timm | In WODIFY | on October 10, 2017

VOD

9 “This is what the LORD Almighty said: ‘Administer true justice; show mercy and compassion to one another. 10 Do not oppress the widow or the fatherless, the foreigner or the poor. Do not plot evil against each other.’ Zechariah 7:9-10

Warm Up
3 Rounds:
1:00 Light Row/200m run
5 Strict Pull-Ups
10 Banded Good Mornings
15 Abmat Sit-Ups

Followed by..
Build to heavy cluster

Strength
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)
WOD
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (45/25)
9 Dumbbell Clean and Jerks (45/25)

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