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NEWS

Tuesday, October 10, 2017

By Dave Timm | In WODIFY | on October 9, 2017

VOD
10 Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.  1 Peter 4:10

Warm Up
:30s Single Unders, 100 Meter Light Jog, 5 Spiderman and Reach, each leg
:25s Faster Single-Unders, 100 Meter Medium Run, 5 Walkouts
:30s Double-Unders, 100 Meter Medium/Fast Run, 5 Inchworms
Gymnastic Strength
3 Rounds: (use scale from last week)
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU

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

WOD
50/35 Calorie Row
100 Double-Unders
800m Sandbag Run
100 Double-Unders
50/35 Calorie Row

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