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Wednesday, April 4, 2018

3
Apr

Wednesday, April 4, 2018

VOD

The purpose in a man’s heart is like deep water, but a man of understanding will draw it out. Many a man proclaims his own steadfast love, but a faithful man who can find? The righteous who walks in his integrity—blessed are his children after him!

Proverbs 20:5-7

Warm Up

3 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Hang Power Cleans

WOD

50-50
Teams of 3:
AMRAP 7:
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)

Rest 3 minutes

AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (155/105)
AMRAP Back Squats (185/125)

Rest 3 minutes

AMRAP 7:
50 Hang Power Cleans (115/80)
50 Hang Power Cleans (135/95)
AMRAP Hang Power Cleans (155/105)