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Thursday, December 21, 2017

20
Dec

Thursday, December 21, 2017

VOD
32 He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, 33 and he will reign over Jacob’s descendants forever; his kingdom will never end.” Luke 1:32-33

Warm Up
500-1k Row Before Class
+
OTM 12
Min 1) Row 15 sec AFAP
Min 2) 1-2 Rope Climbs (work on skill)
Min 3) 20 sec Bar Hang
Min 4) 2-3 Wall walks
Strength A
1RM SQUAT CLEAN
Strength B
FRONT SQUAT 1RM
WOD
100 SKILL BURPEES(3) FOR TIME:

100 Burpees For Time:

Min 1- 3/5 Pull Ups + 5-7 KB Swings + AMRAP Burpees
Min 2- Rest
Min 3- 10 UB WB Shots (20/30) + AMRAP Burpees
Min 4- Rest

Continue until 100 Burpees are complete

*Cap at 16 min