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1/07/16 Thursday

6
Jan

1/07/16 Thursday

VOD

I can do all things through him who strengthens me.” Philippians 4:13

WOD

2x through- 3 min on, 1 min off  (33min total)
(start at any station/stagger)
1.
5x Box Jump/step up (Rx+ 24/30 Rx 20/24 Rec 16/20)
5x Back Extensions OR Supermans
5x Pull Ups (Rx+ctb or  Rx chin Rec Ring Rows)

REST 1 min

2.
Row 12/10 cal
5x Ring OR Box Dips

REST 1min

3.
20x Walking Lunge
5x Toes to bar/knee raises, sit ups

REST 1min

4.
5x KB Swings (Rx+ 50/70 Rx 35/50 Rec 25/35)
5x Wall ball (Rx+ 20/30 Rx 14/20 Rec 10/14)

Rest 3 min

x2