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Friday, December 23, 2016

22
Dec

Friday, December 23, 2016

VOD

4 But when the set time had fully come, God sent his Son, born of a woman, born under the law,  5 to redeem those under the law, that we might receive adoption to sonship. Galatians 4:4-5

WOD
12 DAYS OF CROSSFIT
For Time:
1 Rope Climb
2 Power Cleans (95/135lbs) (135/225)
3 Kettlebell Swings (35/55lbs) (55/70)
4 Pull-Ups or Muscle Ups
5 Wallball Shots (14/20lbs) (20/30)
6 Sit-Ups or GHD Sit-ups
7 Push-Ups or Burpees
8 Box Jumps (20″/24″) (30″/36″)
9 Ring Dips
10 Ball Slams (14./20lbs) or Deadlifts (135/225)
11 Handstand Push-Ups
12oz Beer or Carbonated Beverage of Choice
-This is just like the song, 1,2,1,321,4321,54321….