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Monday, November 20, 2017

19
Nov

Monday, November 20, 2017

VOD

9 But I, with shouts of grateful praise, will sacrifice to you. What I have vowed I will make good. I will say, ‘Salvation comes from the LORD.’ ” Jonah 2:9

Warm Up
1:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side
5 Kip Swings + 2-3 Kipping Pull-Ups
Into…
2 Rounds
1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations
Strength
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat

then

Heavy Single Snatch
3×1 (Between 85-92%)

WOD
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (95/65)