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Friday, February 16, 2018

15
Feb

Friday, February 16, 2018

VOD
17 The LORD your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing.” Zephaniah 3:17

Warm Up
21 Calorie Bike, Row
7 Wall Squats
15 Calorie Bike, Row
5 Wall Squats
9 Calorie Bike, Row
3 Wall Squats

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

Strength
Clean and Jerk
Take 10 min to build to a heavy single for the day
WOD
AMRAP 10:
50 Barbell-over Burpees
100 Double-Unders/200 singles
30 Squat Clean Thrusters (115/80) Nanos (75/55)