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Wednesday, November 1, 2017

31
Oct

Wednesday, November 1, 2017

VOD

13 Moses answered the people, “Do not be afraid. Stand firm and you will see the deliverance the LORD will bring you today. The Egyptians you see today you will never see again. Exodus 14:13

Warm Up
2 Rounds:
1:00 Light Row/Bike
5 Hand-Release Push-ups
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
1:00 Light Bike/Row
5 Wall Squats
10 Banded Good Mornings
15 Abmat Sit-Ups
WOD
Teams of 3
AMRAP 7:
50 Back Squats 30%
50 Back Squats 35%
AMRAP Back Squats 40%
Rest 3:00
AMRAP 7:
50 Bench Press 45%
50 Bench Press 50%
AMRAP Bench Press 55%
rest 3:00
AMRAP 7:
50 Deadlifts 50%
50 Deadlifts 60%
AMRAP Deadlifts 65%