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Wednesday, March 28, 2018

27
Mar

Wednesday, March 28, 2018

VOD

In the beginning, God created the heavens and the earth. The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.

Genesis 1:1-2

Warm Up

15 Calorie Bike or Row
1 Round of: 5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups
12 Calorie Bike or Row
5 Walkouts
9 Calorie Bike or Row

Walk through pace:
5 Calorie Row
5 Empty Bar Sumo Deadlifts + 5 Hang High Pulls
5 Scap Retractions
5 Pushups + 5 Air Squats

Building to a moderate intensity:
5 Calorie Row
7 Empty Bar Sumo Deadlift High Pulls
7 Kip Swings + 1-2 Strict Pull-Ups
5 Slow Burpees + 5 Box Jump + Step Downs

WOD

HIGH ROLLER
EMOM x 16
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 10 Chest to Bar Pull-Ups
4th Minute: 8 Burpee Box Jumps (24/20)

Successory Work

Every 90 seconds x 6
4-8 Strict Handstand Push-Ups
or
2-4 Slow, Controlled Negatives
or
6-8 DB Strict Press @ Tempo (3, 0, x, 0)