16
Dec
Saturday, December 17, 2016
VOD
2 “But you, Bethlehem Ephrathah, though you are small among the clans of Judah, out of you will come for me one who will be ruler over Israel, whose origins are from of old, from ancient times.” Micah 5:2
Strength
Dead lift 5×5 climbing
WOD
16-min AMRAP
7 burpee box jumps 20/24in.
7 DL M-75/105, RX-115/175#
7 shoulder to overhead M-55/75, RX-95/135#
10 KB Swings M-35/50, RX-50/70# (Russian)
10 ab mat sit-ups
7 burpee box jumps 20/24in.
7 DL M-75/105, RX-115/175#
7 shoulder to overhead M-55/75, RX-95/135#
10 KB Swings M-35/50, RX-50/70# (Russian)
10 ab mat sit-ups