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Friday, May 31, 2019

31
May

Friday, May 31, 2019

VOD

Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you.

2 Thessalonians 3:16

WOD

DEATH RACE

5 Rounds:
15/10 Calorie Assault Bike/Row
10 Burpees

*Movement Substitution
200 Meter Run

ADDITIONAL WORK

Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy.
After each set, 25′ HS Walk Practice.

Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 – Light Effort
1:00 – Moderate Effort
:30s – Hard Effort