Workout done before HERE
Check out THIS...from John Malin...
A Powerful and Great Coach that passed away last Monday (Aug. 20th, 2018)... HE WAS A GREAT MAN & FRIEND!!!
Ephesians 2:8-9 ~ 8 For by grace you have been saved through faith, and this is not your own doing; it is the gift of God— 9 not the result of works, so that no one may boast.
Time to see if we can be better than we were...both in mind, body & SPIRIT!
Wendt is gone...first day of school for Teachers...no students...
Time flies...
Time to get going...BE BETTER!!!
Warm-Up ~
2 Rnds ~
250m Light Row
5 Spidey & Reach (ea)
10 Slow Scap Ret.
15 Abmat Sit Ups
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BB Warm-Up
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Primer
10 D/U
5 PC (light load)
10 D/U
5 TTB
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15 D/U
3 PC (workout wt.)
15 D/U
3 TTB
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CRISS CROSS
AMRAP in 15:
30 D/U
15 Power Cleans (115#/80#)
30 D/U
15 TTB
STRICT GYM
10m Running Clock ~
A) Ascending Ladder in 6m ~ Strict Pull Up + Strict HSPU
B) AMRAP in 4m ~ Strict Ring Dips
tb ~ 5rnds + 31 reps (30 D/U + 1 PC) / A = 6's / B = 43* Bar Dips (5-5-5-5-5-5-5-3)
Rnds = 2:16/5:06/8:07/11:12/14:17 (when finished 30D/U...still had 15 TTB to go...)
D/U=UB / TTB = UB / PC by rnds = 12-3s / 8-4-3s / 8-7s / 3-3-3-6s / 3-3-3-3-3s
s=quick singles
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