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Wednesday, January 10, 2018

9
Jan

Wednesday, January 10, 2018

VOD
9 See, the former things have taken place, and new things I declare; before they spring into being I announce them to you.”  Isaiah 42:9

Warm Up
15-12-9:
Calorie Bike or Row
After each round, complete…
5 Wall Squats
30 Seconds: Warrior Squats
20 Double-Unders

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
5 Hang Muscle Snatch

WOD
AMRAP 3:
15/12 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches (135/95)