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Friday, October 20, 2017

19
Oct

Friday, October 20, 2017

VOD
1 Praise the LORD.Blessed are those who fear the LORD, who find great delight in his commands.  Psalm 112:1

Warm Up
Tempo 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
6 Alternating Spiderman + Reach
3 Strict Pull-Ups
6 Pushups
Strength
SPLIT JERK
Find 1RM
WOD
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)