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Wednesday, January 3, 2018

2
Jan

Wednesday, January 3, 2018

VOD

3 Sing to him a new song; play skillfully, and shout for joy. Psalm 33:3

Warm Up
15-12-9:
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round
Not for time – For Quality (alternate between)
3 Sets of 5 Wall Squats
3 Sets of 30 Seconds: Warrior Squats

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 Cleans

WOD
3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell Facing Burpees
9 Squat Cleans (135/95)