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Tuesday, September 26, 2017

25
Sep

Tuesday, September 26, 2017

VOD

9 The Lord is not slow in keeping his promise, as some understand slowness. Instead he is patient with you, not wanting anyone to perish, but everyone to come to repentance. 2 Peter 3:9

Warm Up
1:00 Light Row, 5 Spiderman and Reach, each leg
:45s Moderate Row, 5 Walkouts
:30s Moderate/Fast Row, 5 Inchworms

2x
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Warm Up
With our first weight on the barbell:
3 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our second weight on the barbell:
2 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our third weight on the barbell:
1 Round: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
WOD
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining