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Thursday, January 25, 2018

24
Jan

Thursday, January 25, 2018

Thursday, January 25, 2018

VOD

So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.

Matthew 7:12 NIV

Warm Up

1k Row OR 2k Team Row
+
AMRAP 10
2-3 Wall Walks (Not over 30 sec)
2-3 Rope Climbs (NO30s)
10 DB Push Press
3 Hip To Bar/Rings

WOD

OTM 20

1) 2-5 Bar Muscle Ups (Not over 30-40sec of work)
2) 8-15 K. HSPU (Not over 40sec)
3) 8-15 Toes 2 Bar
4) 8-15 Burpees (45s)

*Choose reps that will allow u to finish under 40 sec. (45s for burpees)

Additional Work

3 Rounds
15 Partner Leg-throws (keep heels off ground)
15 Leg-Curls w/ DB (Choose difficult weight)