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Saturday, December 16, 2017

15
Dec

Saturday, December 16, 2017

VOD
6 For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. Isaiah 9:6

Warm Up
500 Meter Light Row, into…
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

5 Calorie Row, 2 Barbell-Facing Burpees, 5 Power Snatches (75/55, or your first weight)
5 Calorie Row, 2 Barbell-Facing Burpees, 4 Power Snatches (95/65, or your second weight)
5 Calorie Row, 2 Barbell-Facing Burpees, 3 Power Snatches (115/80, or your third weight)
5 Calorie Row, 2 Barbell-Facing Burpees, 2 Power Snatches (135/95, or your fourth weight)

WOD
In Teams of 3, AMRAP 25:
70 Calorie Row, 70 Barbell-Facing Burpees, 70 Power Snatches (75/55)
60 Calorie Row, 60 Barbell-Facing Burpees, 60 Power Snatches (95/65)
50 Calorie Row, 50 Barbell-Facing Burpees, 50 Power Snatches (115/80)
40 Calorie Row, 40 Barbell-Facing Burpees, 40 Power Snatches (135/95)
30 Calorie Row, 30 Barbell-Facing Burpees, AMRAP Power Snatches (155/105)