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Wednesday, September 27, 2017

26
Sep

Wednesday, September 27, 2017

VOD

14 For if you remain silent at this time, relief and deliverance for the Jews will arise from another place, but you and your father’s family will perish. And who knows but that you have come to your royal position for such a time as this?” Esther 4:14

Warm Up
3 Rounds:
1:00 Light Row or 200m Run
5 Strict Pull-Ups
10 Banded Good Mornings
15 Abmat Sit-Ups
Followed by…
2x
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
FRONT SQUAT
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat
WOD
AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break