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Saturday, May 11, 2019

11
May

Saturday, May 11, 2019

VOD

Never doubt God’s mighty power to work in you and accomplish all this. He will achieve infinitely more than your greatest request, your most unbelievable dream, and exceed your wildest imagination! He will outdo them all, for his miraculous power constantly energizes you.

Ephesians 3:20

WOD

CEMENT MIXER

On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

*Movement Substitutions
500/400 Meter Row 
25/18 Calorie Assault Bike
Reduce Reps 
Feet as High as Possible 
Knees to Chest 
Knees to Waist 
Sit-ups 
GHD Sit-ups

ADDITIONAL WORK

Overhead Squat
Build to a 1RM

Body Armor
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets.