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Wednesday, March 14, 2018

13
Mar

Wednesday, March 14, 2018

VOD

For I know that the Lord is great, and that our Lord is above all gods. Whatever the Lord pleases, he does, in heaven and on earth, in the seas and all deeps.

Psalm 135: 5-6

Warm Up

15 Calorie Bike or Row
15 Dowel Overhead Squats
12 Calorie Bike or Row
12 Empty Bar Good Mornings
9 Calorie Bike or Row
9 Wall Squats

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

2 Rounds:
A) 5 Wallballs (20/14) + 3 Strict Pull-Ups + 3 Kipping Pull-Ups
B) 5 Box Jumps (24/20)
C) 3 Power Snatches + 3 OHS (build)
D) 10/7 Cal Row

WOD

FOUR BY FOUR
EMOM x 16 (4 Rounds):
A) 7 Wallballs (20/14) + 3 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
D) 15/12 Calorie Row