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Friday, December 1, 2017

30
Nov

Friday, December 1, 2017

VOD

19 You, LORD, reign forever; your throne endures from generation to generation.  Lamentations 5:19

Warm Up
Tempo Bike (or row) – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
Strength
FRONT SQUAT
3×3 – 80%
3×1 – 85%
WOD
AMRAP 15:
4 Bar Muscle-Ups/8 C2B Pull-ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)