8
May
Tuesday, May 9, 2017
VOD
18 Who is a God like you, who pardons sin and forgives the transgression of the remnant of his inheritance? You do not stay angry forever but delight to show mercy. 19You will again have compassion on us; you will tread our sins underfoot and hurl all our iniquities into the depths of the sea. Micah 7:18-19
Skill work
PULL-UP/MUSCLE-UP SKILL
Spend 20 min working pull-ups or Muscle-ups
WOD
A: Conditioning:
Complete as many rounds as possible in 4 mins of:
27 Row Calories
27 Burpees
27 Pull-ups
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Rest 2 min, then do B.
B: Conditioning:
Complete as many rounds as possible in 4 mins of:
21 Row Calories
21 Burpees
21 Toes-to-bars
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Rest 2 min, then do C.
C. Conditioning:
Complete as many rounds as possible in 4 mins of:
15 Row Calories
15 Burpees
15 Pull-ups