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Friday Holy Kettle-bells

9
Apr

Friday Holy Kettle-bells

Warm-up

-Overhead squat

-Russian KBS

-Lunges

Strength

OHS
15 sets of 3
to heavy 3 rep**or work sets of 6 for form at lighter weight


WOD

Kettle bells
5 RFT (12min cap)
100m KB Run (35/50)(55/75) (one KB)
20 KB Reverse Walking Lunges
2 Rope Climbs
Cash Out
Stretch Quads

Additional Work

100 Tricep pull downs w/band

VOD
The Mighty One, God, the LORD, speaks and summons the earth from the rising of the sun to the place where it sets.

—Psalm 50:1