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Monday, November 13, 2017

12
Nov

Monday, November 13, 2017

VOD

38 Do not forget the covenant I have made with you, and do not worship other gods. 39Rather, worship the LORD your God; it is he who will deliver you from the hand of all your enemies.” 2 Kings 17:38-39

Warm-up
3 Rounds
1:00 Slow Bike or Row
1 Round of Strict “Cindy”
:30s second Samson Stretch each side
Gymnastic Strength
Muscle-ups or Pull-ups
3 Rounds:
25% of Max Unbroken Muscle-ups/Pull-ups
35% of Max Unbroken Muscle-ups/Pull-ups
45% of Max Unbroken Muscle-ups/Pull-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

WOD
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups