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Wednesday, November 15, 2017

14
Nov

Wednesday, November 15, 2017

VOD
2 My Father’s house has many rooms; if that were not so, would I have told you that I am going there to prepare a place for you? 3 And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am. 4 You know the way to the place where I am going.” John 14:2-4
Warm Up
171112J
1 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats

1 Round:
1:30 Light Bike
5 Burpees
4 Box Step-Ups + Step-Downs
15 Banded Good Mornings
20 Abmat Sit-Ups

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotationds
5 Strict Presses
5 Stiff-Legged Deadliftds
5 Hang Muscle-Cleans

WOD
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Additional Work
Gymnastics Conditioning (Choose 1)
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar