Work Out

Friday January 20, 2017

By Mack Unruh

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And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. - 1 Peter 5:10

January 20th WOD
Complete as many rounds as possible in 12min:
10 Muscle ups
50 Wall Ball Shots (20lbs/14lbs)
1k Row

Part 2 - Gymnastic pulling Strength:
1) 3 Sets 10 Lat Push Down + 10 second hold on quads
2) 3 sets 10 second hold rings to chest + 5 ring rows
*scale up to: 10 second chin over bar hold + 5 strict pull-ups

Hours

Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM

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