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Tuesday, February 20, 2018

19
Feb

Tuesday, February 20, 2018

VOD

2 “There is no one holy like the LORD; there is no one besides you; there is no Rock like our God. 1 Samuel 2:2

Warm Up
4 Rounds on the Bike, Rower
:40s Slow, :20s Moderate
– After each round, complete:
3 Spiderman and Reach, each side
3 Walkouts
3 Scap Retractions
3 Strict Ring DipsBarbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

WOD
AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Row
15 Chest to Bar Pull-Ups
60 Double Unders
WOD 2
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.