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Monday, December 18, 2017

17
Dec

Monday, December 18, 2017

VOD
9 In that day they will say, “Surely this is our God; we trusted in him, and he saved us. This is the LORD, we trusted in him; let us rejoice and be glad in his salvation.” Isaiah 25:9 
Warm Up
2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups
:30s second Samson Stretch each side
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups
1:00 Moderate Bike or Row
Strength
Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level
WOD
For Time:
1500m Row
100 Double Unders
50 Walking lunges
100 Double Unders
1500m Row