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Saturday, November 4, 2017

3
Nov

Saturday, November 4, 2017

VOD

13 May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. Romans 15:13

Warm Up
2 Rounds:
200 Meter Slow Row or Jog
30s Deadhang Pull-Ups Hold
10 Pushups
3 Spidermans and reach, each
:30s second Samson Stretch each side
Empty Barbell:
5 Good Mornings
5 Pausing Back Squats
5 Stiff-Legged Deadlifts
WOD
Running Clock Conditioning

On the 0:00…

80/60 Calorie Row

On the 10:00…

3 RFT:
10 Power Snatch (135/95)
10 Bar Muscle-Ups (sub C2B pull-ups or banded pull-ups)

On the 20:00…

80/60 Calorie Row

On the 30:00…

3 RFT:
10 Thrusters (155/105)
10 Burpee Box Jump Overs (30/24)

On the 40:00…

80/60 Calorie Row