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3/22/16 Tuesday- King David

21
Mar

3/22/16 Tuesday- King David

VOD

Wondrously show your steadfast love,
    O Savior of those who seek refuge
    from their adversaries at your right hand.

Psalm 17:7

Comp Strength

DT COMPLEX
4x
A1.
9 Deadlift
6 Hang Power Clean
3 Power Jerk
Rest 30s
A2. 7-10 Burpees AFAPRest 30sA3.
5-7 Strict Chin Ups; 31×1 (can be partner, banded, or ring row)
or
3 Strict/Weighted Narrow Grip Strict Chin

Machine Strength

PUSH AND PULL
15-20 Minutes:
Sets of:
3-5 Strict Pull Ups7-8 Push Press (from ground)

Comp WOD

CLEAN ROWING
3x
1 Minute per Station
1. Row for Calories
2. Hang Power Clean
3. DB Push Press
4. Rest

Machine WOD

BURPEE FUN
4x
1 min per station
1. Row for Cal
2. Burpees
3. DB Push Press
4. Rest