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Friday- “Burch WOD” 8-21-15

20
Aug

Friday- “Burch WOD” 8-21-15

Warm Up

1k Partner Row

3 Rounds (6 min)
3o sec of each movement

– Air Squats
– Burpees
– Bear Crawl
– Coaches Plank

WOD

AMRAP
6 min WORK 2 min REST (22 min total on the clock) 

Do as many rounds as possible in 6 min of the following…

1.
150m Row
10 Chest 2 Bar Pull Ups

Rest 2 min

2.
15 KB Swings
15 Wallball Shots

Rest 2 min

3.
10 Back Squats
10 Box Jumps

 

VOD

Fear of the LORD is the foundation of true knowledge, but fools despise wisdom and discipline.

– Proverbs 1:7 NLT