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Tuesday, October 31, 2017

30
Oct

Tuesday, October 31, 2017

VOD

4 Even though I walk through the darkest valley,I will fear no evil, for you are with me; your rod and your staff, they comfort me. Psalm 23:4

Warm Up
500m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
At low intensity, and at a lighter kettlebell weight…
200 Meter Light Jog
10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings
At moderate intensity, at working kettlebell weight…
200 Meter Moderate Jog
7 Wallballs, 7 Box Jumps, 7 Kettlebell Swings
At workout intensity…
100 Meter Run
5 Wallballs, 5 Box Jumps, 5 Kettlebell Swings
WOD
For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
Additional Work
Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.