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Monday, February 26, 2018

25
Feb

Monday, February 26, 2018

VOD
22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law.  Galatians 5:22-23

Warm Up
3 Rounds:
10 Calorie Row
8 Stiff Legged Deadlifts
6 Walking Lunge Steps (each side)
4 Pull-Up Bar Repetitions*
PU Bar Repetitions:
Round 1 – Scap Retractions
Round 2 – Strict Pull-Ups
Round 3 – Kipping Pull-Ups or Bar Muscle-Ups
WOD
AMRAP 4:
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups

Additional Work
AMRAP 5:
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups

Continue to add (3) reps until cap is reached.