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Friday, June 14, 2019

14
Jun

Friday, June 14, 2019

VOD

All who are oppressed may come to you as a shelter in the time of trouble, a perfect hiding place.

Psalms 9:9

WOD

RUSH HOUR

On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike/Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)

*Score is slowest round

ADDITIONAL WORK

Body Armor
3 “Giant” Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Aerobic Restoration
2 Rounds, Not for Score on the Rower:
300m Slow (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)