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Friday- “Hero Wod” 10-23-15

22
Oct

Friday- “Hero Wod” 10-23-15

VOD

A wise woman builds her home,
    but a foolish woman tears it down with her own hands.

Those who follow the right path fear the Lord;
    those who take the wrong path despise him.

A fool’s proud talk becomes a rod that beats him,
    but the words of the wise keep them safe.

– Proverbs 14:1-3

WARM UP

400m Run

Burgener warm up

200m Run Backwards

Strength

Push Jerk 5×5

Snatch Review

Hero WOD

‘Randy’  (1o min cap)

75 Snatches for time (75/55)

REC

75 Front Squats for time (from ground)

Cashout

4 Rounds of AB Blasters 🙂

20 Ab Mat Sit Ups

20 Russian Twists (use weight if able)

20 Bicycles (knees must touch elbows)

30 sec Plank Holds (use weight if able)

*Rest as needed between sets