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Monday, February 19, 2018

18
Feb

Monday, February 19, 2018

VOD
11 My name will be great among the nations, from where the sun rises to where it sets. In every place incense and pure offerings will be brought to me, because my name will be great among the nations,” says the LORD Almighty. Malachi 1:11

Warm Up
500m-300m-100m Row
After each set:
5 Pushups
7 Strict Presses (45/35)
9 Slow Air Squats
Gymnastic Strength
OTMx10
1-3 muscle-ups
or
Muscle-up variation/skill OTM
WOD
AMRAP 7: Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
Additional Work
3 Giant Sets:
14 Dumbbell Reverse Lunges (7 per leg)
1:00 Dumbbell Front Rack Hold
Rest ~2:00 between each set.