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Friday, November 17, 2017

16
Nov

Friday, November 17, 2017

VOD

11 Fools give full vent to their rage, but the wise bring calm in the end. Proverbs 29:11

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
BACK SQUAT
5 Sets of 3 @ 85%
WOD
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 2:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

Rest 2:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest