Sunday 10-4-15
VOD
Romans 12: 1-2 NLT
1 And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice–the kind he will find acceptable. This is truly the way to worship him. 2 Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.
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In teams of 2
Buy in
1000m row (teammates split up work)
30 Thruster RX: 155, 105 // REC: 135, 95 // SCL: 95, 65
then 2RTF
(one partner holding a KB at all times (RX: 70, 55 // REC: 55, 35 // SCL: 35, 20))
40 box jumps RX: 24″, 20″ // REC: 20″, 16″ // SCL: 16″, 12″
30 burpees
200m run (one partner runs at a time, other teammate still holds KB)
10 rope climbs (sub 3-per-rope-climb reverse grip knee tucks)
Extra work
EMOM FALAP (For As Long As Possible)
1 HSPU
2 cleans RX: 135, 95 // REC: 95, 65 // SCL: 75, 55
3 pull ups