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Sunday, December 10, 2017

9
Dec

Sunday, December 10, 2017

Sunday, December 10, 2017

VOD

Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.

John 14:6 NIV

Warm-up

Row 1k before class
+
OTM 16
1) Row 15 sec AFAP
2) Plank 45 sec
3) 10/10 sec Rope Hold OR Chin over bar (switch lead hands on rope)
4) 4/4 Single arm OHS w/DB or KB (Slow and controlled)

WOD

For Time:
Team of 3

100 Cals on Bike
90 KB Swings 70/50
80 GHD or Weighted Sit ups
70 C2B Pull Ups
60 Back Squats From Ground (205/115) *partners can help rack
50 Deadlifts while 1 partner holds KB w/ 2 hands in front (must be holding for DL reps to count)
40 Bar Muscle Ups
30 Rope Climbs
20 Wall walks (chest touches ground and wall on each rep)
10m Handstand walk for each partner (Sub wheelbarrow carry)

*Partition reps as team desires and have fun!

Dilly Dilly!