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Tuesday, October 23, 2018

22
Oct

Tuesday, October 23, 2018

VOD

For this reason I bow my knees before the Father, from whom every family in heaven and on earth is named, that according to the riches of his glory he may grant you to be strengthened with power through his Spirit in your inner being

Ephesians 3:14-16

WOD

BAR KEEPER
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike/Row/Ski

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike/Row/Ski

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike/Row/Ski

*Movement Substitutions
Reduce Reps
Jumping Pull-ups
Ring Rows
Banded Pull-ups
Toes as High As Possible
Knees to Chest