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Fri 5-1-15

Posted on Apr 30, 15

Warm Up:

10 hanging hip touches

20 push ups

10 scapula pull ups

10 push ups

5 strict pull ups (ring rows)


Pre Game:

Every 90secs for 9 mins: 2 weighted pull ups (scale 5 controlled megatives)



Bench Press (body weight/ 70% body weight)


20 du’s after every rep round is completed, wod ends with 20 du’s


After Party:

max unbroken pull ups (set is only terminated when body touches the ground)

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.