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Sunday, October 29th 2017

28
Oct

Sunday, October 29th 2017

VOD

All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.

2 Timothy 3:16-17 NIV

Warm Up

500/800m Run before Class
+
AMRAP 7
100m KB Front Rack Carry
5 KB Thrusters
5 KB Cleans

+
Partner Shoulder Stretch

 

WOD

40 min clock running…
One partner is always running 400m while other is working, switch places no matter where u are at in the round. Last AMRAP teams will do 50 jump rope passes, (doubles Rx)
Keep track of total rounds. 

 

10 min amrap @85%
10/20m lunges
5 clapping push ups
8 row cals

Rest 5 min

10 min amrap @85%
AB .2 miles
10 TTR
AB .2 miles
5 strict HSPU

rest 5 min

10 min amrap @85%
Run 200m
5 double KB Thrusters
Run 200m
5 double KB Hang Power Clean