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Wednesday 12/16/15

15
Dec

Wednesday 12/16/15

VOD 
29 The next day John saw Jesus coming toward him and said, “Look, the Lamb of God,who takes away the sin of the world! 30 This is the one I meant when I said, ‘A man who comes after me has surpassed me because he was before me.’ 31 I myself did not know him, but the reason I came baptizing with water was that he might be revealed to Israel.”
John 1: 29-31
All programs Strength
A: Every One
Back Squat
4 sets of:  10 reps at tempo 30×1
B: choose one
4 sets of:
8 Strict Presses
rest 30 sec between sets
12-15 GHD Sit Ups
rest 30 sec between sets
OR
4 sets of:
2 min on, 1 min off , rest 2 min (Start at diff stations)1.  Row for Cal2.  5 DB Push Press //  10 Sit Ups3.  4 x 5m shuttle run  (out, back, out, back) // 5 Slam Ball

 Comp WOD
6 Min AMRAP
15 Burpees
50 double unders
Machine WOD
10 min AMRAP
8 Burpees
100 singles unders
 Extra Work
3 sets of:
8 Strict Presses
rest 30 sec between sets
12-15 GHD Sit Ups
rest 30 sec between sets