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Monday “Jackie” 12-21-15

20
Dec

Monday “Jackie” 12-21-15

Monday, December 21, 2015

VOD

“You intended to harm me, but God intended it all for good. He brought me to this position so I could save the lives of many people.  No, don’t be afraid. I will continue to take care of you and your children.” So he reassured them by speaking kindly to them.”

Genesis 50:20-21

Strength

OVERHEAD SQUAT
12 min to find 1 Rep MAX
Scale to FRONT SQUAT
7 X 3 : For FORM (heavy w/perfect form)

WOD

“JACKIE”
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups

Cashout

SPLITCEMBER
1-5 min in each split position

Additional Work

3x 10 “Evil Wheels” w/ barbell
3x Max Rep Push ups (rest as needed)