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Friday, September 1, 2017

31
Aug

Friday, September 1, 2017

VOD

11 Lord, let your ear be attentive to the prayer of this your servant and to the prayer of your servants who delight in revering your name. Give your servant success today by granting him favor in the presence of this man.” I was cupbearer to the king. Nehemiah 1:11

Warm Up
4 Rounds
200m Run or Row
8 Air Squats
8 Push-ups
4 Strict Pull-ups
Strength
FRONT SQUAT
(75%/4)5
WOD
AMANDA’S SISTER
30 Cleans (Squat)
30 Box Jumps (30/24)
30 Ring Rows
20 Cleans
20 Box Jumps
20 Ring Rows
10 Cleans
10 Box jumps
10 ring Rows