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Skippo, Thursday, 3/17/16

16
Mar

Skippo, Thursday, 3/17/16

VOD

For by grace you have been saved through faith.  And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.

– Ephesians 2: 8-9

A. Warm Up

TEAM ROW
In teams of 2-3
Row 2000
Break up however you want 🙂
Other Partners complete:
10 Hollow Rock
10 Deadlifts

3x B (1,2,3)

B.1 DEADLIFT

Comp: x15 Unbroken, rest 30 sec.
Mach: x10 Unbroken, rest 30 sec.
 40-50% of 1 rep Max

B.2 UP DOWNS

Comp: x15 Fast! rest 30 sec.
Mach: x10 Fast! rest 30 sec.
***SPRINT!

B.3 TURKISH GET UPS

3x each arm for both Mach. and Comp.
* Heavy as Possible
Rest 1 min before going back to B1.

WOD

C. THE CORE TEST
2 min max sit ups or V-ups
rest 1 min
1 min max sit ups or V-ups
rest 30 sec.
30 sec max sit ups or V-ups
rest 10 sec
10 sec max sit ups or V-ups