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Tuesday, October 17, 2017

16
Oct

Tuesday, October 17, 2017

VOD

8 “I am the Alpha and the Omega,” says the Lord God, “who is, and who was, and who is to come, the Almighty.” Revelation 1:8

Warm Up
:30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg
:25s Faster Single-Unders, 15 Calorie Row, 5 Walkouts
:30s Double-Unders, 15 Calorie Row, 5 Inchworms
Gymnastic Strength
Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
Strength
Deadlift
Build to a Heavy Set of 5
WOD
On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155)
2nd: 15 Medball Sit-Ups
3rd: Max Calorie Bike or Row