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Thursday, February 15, 2018

14
Feb

Thursday, February 15, 2018

Thursday, February 15, 2018

VOD

“A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.”

John 13:34-35 NIV

Warm Up

 1k Row
+
4 Rounds
3-5 Strict Pull Ups/Ring Rows
5 Thrusters
1 Wall Walk w/ 10-20 sec Hold

*Build in thruster weight each round to working WOD weight

WOD

 EMOM 20

1) 20m Heavy Sled Drag (30-40 sec)
2) 2-3 Rope Climbs (Any Style)
3) 3-5 Heavy Thrusters (from Rack-Choose weight)
4) 2-3 Wall Walks OR 10m Handstand Walk (40sec)

Additional Work

 2 Rounds
750/600m Row
20 Toes 2 Bar
40 Walking Lunges

*Resting 1/1 work/Rest Ratio