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.

————————————————————————————————————

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