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Wednesday, April 12, 2017

11
Apr

Wednesday, April 12, 2017

VOD

15 For this reason Christ is the mediator of a new covenant, that those who are called may receive the promised eternal inheritance—now that he has died as a ransom to set them free from the sins committed under the first covenant. Hebrews 9:15

Strength
BACK SQUAT
4 at 60% 1RM
4 at 65% 1RM
4 at 70% 1RM
4 at 75% 1RM
4 at 75% 1RM
WOD
For time:
100 Wall Balls, 10/14, Rx-14/20 lbs
75 Sit-ups
500m run
25 Power Snatches, 65/95, Rx-95/135
Additional Work
BIKE CONDITIONING
Each for distance:
Bike, 3x 4 mins

Rest 1 min between efforts.