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Sunday, October 1st 2017

30
Sep

Sunday, October 1st 2017

Sunday, October 1, 2017

VOD

And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless for the day of Christ,

Philippians 1:9-10 NIV

Warm Up

 Run 1000m
+
100 Jumping Jacks
+
100 Push Ups (with Partner) 50/50

Strength

 DB Snatches
20-16-12-10-8-6-4-2
*You Choose weight and increase each set
20=10/10
16=8/8
ect.
AHAP for the 2’s

WOD

“TEAM OF 3 SPRINT (ROW/DB WORK)”

5 Rounds (each athlete) For Time: Team of 3

Start at far end of gym from rowers.
3,2,1 Go
athlete one sprints to Rower
100m Row Sprint
5 DB Hang Clean n Jerks
5 DB Front Squats
DB Bear Crawl to
5/5 DB Plank Rows

Athlete will start DB Hang cleans at the first green dot off the rower and progress one green dot each exercise including the bear crawl back to his/her team where athlete will finish plank rows
Then
Athlete 2 and 3 do the same

*While at Rest athletes must complete 20 MB Sit ups