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Sunday, January 13, 2019

13
Jan

Sunday, January 13, 2019

VOD

Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

1 Thessalonians 5:16-18

SUNDAY FUNDAY!

SPEED BUMP

For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65) 
30 Toes to Bar
30 Thrusters (95/65) 

100/75 Calorie Assault Bike/Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80) 
30 Toes to Bar
30 Thrusters (115/80) 

100/75 Calorie Assault Bike/Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95) 
30 Toes to Bar
30 Thrusters (135/95)

*Movement Substitutions
Reduce Reps 
Toes as High as Possible 
Knees to Chest 
Knees Up