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Friday “17.4” March 17th 2017

16
Mar

Friday “17.4” March 17th 2017

VOD

Since God chose you to be the holy people he loves, you must clothe yourselves with tenderhearted mercy, kindness, humility, gentleness, and patience.

Colossians 3:12 NLT

Warm Up

Row 3-5 min before class

4 Rounds

10 Deadlifts (add weight each Round)
10 Wallball Shots
10 Call Row
2 Wall Walks w/ HS Hold
2-5 HSPU or Hand-Release Push Ups

WOD

17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 155/225 lb.
55 wall-ball shots, 14/20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups