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Saturday, March 3, 2018

2
Mar

Saturday, March 3, 2018

VOD

1 Now faith is confidence in what we hope for and assurance about what we do not see. Hebrews 11:1

Warm Up
3 Rounds:
30 Single Unders or Double-Unders
15 Calorie Bike/Row
12 Abmat Sit-Ups
9 Slow Banded Good Mornings
6 Walkouts

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans
5 Power Cleans

WOD
Teams of 2
For Time:
400 Meter Row
32 Front Squats (115/80)
32 Burpee Box Jumps (24/20)
400 Meter Row
28 Front Squats (115/80)
28 Burpee Box Jumps (24/20)
400 Meter Row
24 Front Squats (115/80)
24 Burpee Box Jumps (24/20)
400 Meter Row
Additional Work
Alternating On the Minute x 12
Odd Minutes: 8-12 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders