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Friday, June 21, 2019

21
Jun

Friday, June 21, 2019

VOD

When I was at my weakest, my enemies attacked—but the Lord held on to me. His love broke open the way and he brought me into a beautiful broad place. He rescued me—because his delight is in me!

Psalms 18:18-19

WOD

EL NINO

For Time: 
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Burden Run
30 Pull-ups
20 Burpee Box Jumps (24/20)

*Movement Substitutions
Reduce Reps 
Banded Pull-ups 
Jumping Pull-ups 
Ring Rows 
15 Strict Pull-ups
115/85 Calorie Assault or Echo Bike
2000 Meter Row

ADDITIONAL WORK

Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)