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Thursday, December 14, 2017

13
Dec

Thursday, December 14, 2017

Thursday, December 14, 2017

VOD

When he had called together all the people’s chief priests and teachers of the law, he asked them where the Messiah was to be born. “In Bethlehem in Judea,” they replied, “for this is what the prophet has written: “‘But you, Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for out of you will come a ruler who will shepherd my people Israel.’”

Matthew 2:4-6 NIV

Warm-up

500-1k Before Class
+
OTM 12
1) 1-2 Rope Climbs
2) 2-3 Wall Walks (Not over 40sec)
3) 45s Slow Bear Crawl (Hips low)
4) 45s Spiderman + Reach

WOD

“BIKE BURPEES”

100 Burpees for time:

min 1- 15/10 cal bike sprint, then amrap burpees
min 2- REST
Min 3- 15/10 cal bike sprint, then amrap burpees
Min 4- REST

Continue until 100 Burpees are reached.
*Scale bike to finish in 20 sec or less
** Cap at 14min

Accessory Work

3-4 sets of:
Pull Ups 6 reps (pause over bar+ 3sec Negative)
Rest as neededDB Rows on bench x 6-8 reps each arm (if u can do more than 8, grab weight)
Rest as neededPlank to pike (feet on rower) x 10-15 reps
Rest as needed