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Friday, December 13, 2019

13
Dec

Friday, December 13, 2019

VOD

He who abides in me and I in Him, bears much fruit; for without Me you can do nothing.

John 15:5

WOD

STAIRMASTER

30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

ADDITIONAL WORK

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%