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Tuesday, December 5, 2017

4
Dec

Tuesday, December 5, 2017

VOD

10 But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything done in it will be laid bare. 2 Peter 3:10

Warm Up
15-12-9:
Empty Bar Good Mornings
AbMat Sit-Ups
12-9-6:
Calorie Bike (or Row)
Reverse Lunge and Reach (Samson Stretch) – 1s Pause
Gymnastic Strength
Strict Handstand Push-ups
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups
WOD
5 Rounds:
10 Power Cleans (135/95)
10 Barbell Over Burpees
Core
Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups