Work Out

Saturday February 4, 2017

By Mack Unruh


The Lord gives strength to his people; the Lord blesses his people with peace. -Psalm 29:11

February 4th WODGymnastics Pulling Strength
1) Max Rep Strict Pull-ups
*If you have less than 10 do 30 ring rows
2) Swing Drills 2x5 Beat Swing Stops 2x3 for 1's (3 swings, 1 pull, 3 swings, stop)
2x(2x2 for 1's): 2 swings, Pull, 2 Swings, Pull, Swing and Stop

Part 2
Partner Synchro Workout
As a team of two,complete as many rounds as possible in 25 minutes:
21 Deadlifts (185/135)
42 Walking lunges
63 Single unders
*For this workout, the deadlifts and lunges must be synchronized where both partners perform the prescribed repetitions. *The single unders must be completed by both partners prior to starting the next round (doesn't need to be synchronized).

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