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Tuesday, January 9, 2018

8
Jan

Tuesday, January 9, 2018

VOD
17 Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!  2 Corinthians 5:17

Warm Up
400m Row
1 round at low intensity:
4 Step-Up, step-downs (2 each side)
5 Pull-Ups
5 KBS (light load)
5 Front Squats (half of working load)
5 Toes to Bar
5 Push Press (half of working load)
5 Deadlifts (half of working load)
5 Wallballs
5 Regular Burpees
10 Double-Unders
Build to working load for the day, followed by…
1 round at moderate intensity:
5 Box Jumps
3-5 CTB Pull-Ups
5 KBS
5 Front Squats
5 Toes to Bar
5 Push Press
5 Deadlifts
5 Wallballs
5 Barbell-Facing Burpees
10 Double-Unders/20 SU
WOD
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (50/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders