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Monday, December 5, 2016


Monday, December 5, 2016


10 But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything done in it will be laid bare. 2 Peter 3:10

6 x 4 Bench Press, start at 75% of 1RM and build to a heavy 4RM
4 rds of 30sec on, 20 sec off moving in this order
AMRAP of Box jumps 20/24in
AMRAP of (machine)- Ring rows, RX-any variation of pull-up or Muscle-ups
AMRAP of DB plank row 20/35# alt arms
AMRAP of Weighted sit-ups
Additional Work
7 legless rope climbs NFT