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Monday, March 19, 2018

18
Mar

Monday, March 19, 2018

VOD

I appeal to you, brothers, by the name of our Lord Jesus Christ, that all of you agree, and that there be no divisions among you, but that you be united in the same mind and the same judgment. For it has been reported to me by Chloe’s people that there is quarreling among you, my brothers.

1 Corinthians 1:10-11

Warm Up

2:00 Very light Row or Bike
2x
4 Spiderman and Reach each leg
8 Wall Squats
:20s of Singles

2:00 Light Row or Bike
2x
3 Inchworms
12 Lunge and Twist Steps
:20s of Doubles or Singles

2x
3 Scap Retractions
1-3 Strict Pull-Ups
3 Kip Swings

WOD

CALS FOR FRAN
4 Rounds of 2:00 on, 2:00 Off:
15 Chest to Bar Pull-ups or Jumping Chest to Bar
15 Wallballs (20/14)
Max Calorie Row/Bike in time remaining

*Score is Total Calories

Core

4x
:15s Hollow Hold
:5s Rest
20 Tuck-Ups (Lemon Squeezers, Divers, Tuck-Streamlines)
30 Flutter Kicks (Each pass is 1 Rep)
20 Sit-Ups