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Thursday, November 16, 2017

15
Nov

Thursday, November 16, 2017

Thursday, November 16, 2017

VOD

Trouble and distress have come upon me, but your commands give me delight.

Psalm 119:143 NIV

Warm Up

2k Team Row (Change every 200m)
+
2 Rounds
5 Muscle Snatches
5 Presses behind neck
5 Slow OHS

Strength/Skill

OVERHEAD SQUAT
5 X 8 : 5311

^^^5 min warm up to working weight

**Position and tempo is KING today NOT weight

5 sec to bottom
3 sec in bottom position
1 sec to top
1 sec transition between reps

WOD

ROW SPRINTS (100M)
100m Sprint
Rest 2-3min
x5*Record your fastest time

**Rest full 3 min if class time allows
this will assure MAX EFFORT Attempts