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Wednesday, December 27, 2017

26
Dec

Wednesday, December 27, 2017

VOD
11 On coming to the house, they saw the child with his mother Mary, and they bowed down and worshiped him. Then they opened their treasures and presented him with gifts of gold, frankincense and myrrh. 12 And having been warned in a dream not to go back to Herod, they returned to their country by another route Matthew 2:11-12

Warm Up
Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Kip Swings
Strength A.
1RM BACK SQUAT
strength B
1RM BENCH PRESS
Additional Work
OPTIONAL WOD
AMRAP10
10 KBS
10 Push-ups
10 Goblet Squats