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Tuesday, March 20, 2018

19
Mar

Tuesday, March 20, 2018

VOD

They are all straight to him who understands, and right to those who find knowledge. Take my instruction instead of silver, and knowledge rather than choice gold, for wisdom is better than jewels, and all that you may desire cannot compare with her.

Proverbs 8:10-11

Warm Up

15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats

3 – 2 – 1:
Spiderman and Reach, each side
Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength

PAUSE FRONT SQUAT
Build to a Heavy Single w/ 3 second pause in the bottom position

WOD

SPEED SQUATTING
5 Rounds, Every 3:00:
300/250 Meter Row
20 Air Squats

*Score for the day is slowest round