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Wednesday, December 13, 2017

12
Dec

Wednesday, December 13, 2017

VOD

18 and through your offspring all nations on earth will be blessed, because you have obeyed me.” Genesis 22:18

Warm Up
15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats
9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts
Strength
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

WOD
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65)