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Friday, November 10, 2017

9
Nov

Friday, November 10, 2017

VOD
11 For the grace of God has appeared that offers salvation to all people.  Titus 2:11

Warm Up
Tempo Bike (or row) – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions

2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups

Strength
On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

WOD
3 Rounds:
7 Ring Muscle-Ups/14 pull-ups
50 Air Squats
10 Hang Power Snatches (115/80)