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Thursday, December 1, 2016

30
Nov

Thursday, December 1, 2016

VOD

He replied, “Blessed rather are those who hear the word of God and obey it.” ¬†Luke 11:28

Strength
OTM for 9min
Min. 1, 4, 7: 8 TTB or hanging knee raises + 5-7 push-ups phyf
MIn. 2, 5, 8: 15 KB Swings + 10 fast squats
Min. 3, 6, 9: 5 TnG Power Clean
WOD
5RFT
7 burpees
9 pull-ups or ring rows
11 sumo DL high pull 50/70# KB

Rest 3min

1000m row at high tempo