Work Out

Wednesday August 23, 2017

By Mack Unruh

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The LORD replied, "My presence will go with you, and I will give you rest." - Exodus 33:14

August 23rd WOD
In groups of 3 people complete 9 rounds:
10 Bench press (use a load that is challenging for 10 reps unbroken each set) 500/400m Row (if you have assault bikes do 1k/800 meters)
*Person 1 does 10 BP/Row, then person 2 does 10 BP/Row, then person 3 does 10 BP/Row. That would be 3 rounds. The next partner enters to bench press when the person in front of them hits the 350 meter mark of the row interval.

Part 2
Pressing Gymnastics
1) 3 Sets 3 x 3 Dips + 3 Shoot Throughs on Parallettes
2) 4 Rounds Tabata Push-up
*1 Round of Tabata is 20 seconds of work followed by 10 seconds of rest

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