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NEWS

Monday, October 9, 2017

By Dave Timm | In WODIFY | on October 8, 2017

VOD

17 For the kingdom of God is not a matter of eating and drinking, but of righteousness, peace and joy in the Holy Spirit, 18 because anyone who serves Christ in this way is pleasing to God and receives human approval. 19 Let us therefore make every effort to do what leads to peace and to mutual edification. Romans 14:17-19

Warm Up
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
:45s second Samson Stretch each side
Gymnastic Strength
3 Rounds:
35% of Max Unbroken Muscle-ups/Pull-ups
25% of Max Unbroken Muscle-ups/Pull-ups
15% of Max Unbroken Muscle-ups/Pull-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

WOD
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row

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