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Friday, July 5, 2019


Friday, July 5, 2019


Lord, even when your path takes me through the valley of deepest darkness, fear will never conquer me, for you already have! You remain close to me and lead me through it all the way. Your authority is my strength and my peace. The comfort of your love takes away my fear. I’ll never be lonely, for you are near.

Psalms 23:4



3 Rounds:
750 Meter Row
50 Air Squats
10 Wreck Bag/Sandbag/Dumbbell Cleans (70/50)


25 Slamballs (30/20) 
25 Russian Kettlebell Swings (70/53)
10 Dumbbell Cleans
10 Sandbag Cleans (Do 15-20 reps if the sandbag weights you have are on the lighter side)


Tempo Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk