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Friday, October 6, 2017

5
Oct

Friday, October 6, 2017

VOD

11 With this in mind, we constantly pray for you, that our God may make you worthy of his calling, and that by his power he may bring to fruition your every desire for goodness and your every deed prompted by faith. 12 We pray this so that the name of our Lord Jesus may be glorified in you, and you in him, according to the grace of our God and the Lord Jesus Christ. 2 Thessalonians 1:11-12

Warm Up
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
9 PVC Overhead Squats
Strength
Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%
WOD
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)