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Saturday, December 9, 2017

8
Dec

Saturday, December 9, 2017

VOD
9 You are a lion’s cub, Judah; you return from the prey, my son. Like a lion he crouches and lies down, like a lioness—who dares to rouse him? 10 The scepter will not depart from Judah, nor the ruler’s staff from between his feet,until he to whom it belongs shall come and the obedience of the nations shall be his.  Genesis 49:9-10

Warm Up
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Slow Air Squats
WOD
With a Running Clock:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)