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Ticket to Ride, Wednesday, 3/16/16

15
Mar

Ticket to Ride, Wednesday, 3/16/16

VOD

…”we all once lived in the passions of our flesh, carrying out the desires of the body, and the mind, and were by nature children of wrath, like the rest of mankind.  BUT God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ- by grace you have been saved-“…

-Ephesians 2: 3-5

Strength

A.1 BENCH PRESS
Close Grip Bench Press (think push up position)Comp: 5×1 with a tempo of: 30×0

Mach: 5×3 with a tempo of: 30×1

A.2 SINGLE LEG SQUAT
Comp: Bulgarian Split Squat 8x each leg w/ 2 db or kbMach: KB box step up 8x each leg holding KB in middle of chest

WOD

CHIPPER
For time: 18 min time cap50 DU or 100 singles
40 Hand Release Push Ups
30 Box Jumps
20 Toes to Bar or Sit ups
10 Burpees
20 TTB or Sit UPs
30 Box Jumps
40 Hand Release Push Ups
50 DU or 100 Singles