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Tuesday, October 24, 2017

23
Oct

Tuesday, October 24, 2017

VOD

1 Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, Romans 5:1

Warm Up
500m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
400 Meter Medium-Paced Row
5 Walkouts
10 Kip Swings + 1-3 Strict Pull-Ups
300 Meter Fast-Paced Row
5 Burpees
3 CTB Pull-Ups + 3 TTB + 3 Chin-Over Pull-Ups
Gymnastic Strength
STRICT HANDSTAND PUSH-UPS
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
WOD
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups