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Monday 12-14-15

14
Dec

Monday 12-14-15

VOD

Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.

James 1:2-4

Comp WOD
30 Min Cap:
Scale reps & Movements as needed
50 Pull Ups
(advanced = CtB, ring rows or jumping pull ups for beginners)
50 Dubs (100 singles)
50 Wallball
50 Dubs (100 singles)
50 Burpees to target
50 Dubs (100 singles)
50 V-Ups (50 sit ups)
50 Dubs (100 singles)
In remaining time complete:
1 Muscle Up or Generator
(Burpee into jumping pull up into toes to bar)1 Box Jump + Step Down
2 MU’s (or 2 Generators)
2 Box Jumps (RX 30/24) (SCL 24/20)
3 MU’s (or 3 Generators)
3 Box Jumps
4 MU’s (or 4 Generators)
4 Box Jumps
Get as far as you can within the time.
Machine WOD
30 Min Cap
30 Pull Ups
100 Double unders
30 Wallball
100 Double unders
30 Burpees
100 Double unders
30 Sit Ups
100 Double unders
 In reaming time:
1 Single Arm Man Makers
1 Weighted Walking Lunge (each leg – holding the object they do single arm man makers with)
2 Single Arm Makers
2 Walking Lunge (each leg)
3 Single Arm Makers
3 Walking Lunge
Work until time runs out. Climbing in rounds as high as possible

Cashout

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