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Wednesday, July 3, 2019

3
Jul

Wednesday, July 3, 2019

VOD

The Lord is my best friend and my shepherd.I always have more than enough.

Psalms 23:1

WOD

LEG WORK

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike/Row

ADDITIONAL WORK

Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)

Recovery Assault Bike
20:00 Effort
On the 4:00, 8:00, 12:00, 16:00, 20:00 (5 Sets):
6 Strict CTB Pull-Ups
9 Strict Toes to Bar