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Thursday, November 30th, 2017

29
Nov

Thursday, November 30th, 2017

Thursday, November 30, 2017

VOD

Give thanks to the Lord, for he is good. His love endures forever. Give thanks to the God of heaven. His love endures forever.

Psalm 136:1,26 NIV

Warm Up

500-1km before class (run or row)
+
OTM 12
1- 2 Wall Walks + Hold until 40sec mark
2- 10 Push Ups + 10 Air Squats or Goblet Squat (light)
3- 15 sec sprint on rower

Strength

OTM 12
Even: 5 presses
Odd: 15 Kneeling Banded pull downs

WOD

OTM 20 (10 Sets)

Even: 10 burpee box jump overs (40 sec)
Odd: 20 sec, 5m shuttle runs (count touches)