Wednesday July 10, 2019

The eternal God is your refuge, and underneath are the everlasting arms. He will drive out your enemy before you, saying, “Destroy him!” Deuteronomy 33:27.

July 10th WOD:
Every 3:30 for 7 Sets
Split Jerk
Sets 1-2: 4 Reps
Sets 3-4: 2 Reps
Sets 5-7: 1 Reps

10:00 at a continuous pace of:
10 Dead bugs, with pause
10 Bird dogs, with pause
0:20/0:20 Side plank
*Pause for 0:03 at the bottom of the dead bugs with heel/hand 1″-3″ off the floor. Pause for  0:03 at the top of each bird dog rep.

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