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Saturday, October 14, 2017

13
Oct

Saturday, October 14, 2017

VOD
29 You, LORD, are my lamp; the LORD turns my darkness into light.  2 Samuel 22:29

 

GOOD LUCK TO ALL TEAMS COMPETING THIS WEEKEND! Head over to CF Detour this morning to root on your fellow athletes.

 

Warm Up
1 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Spiderman and Reach, each leg
Into… 1 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Warrior Squats (both arms reaching = 1 rep)
WOD
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats