Work Out

Thrusday January 12, 2017

By Mack Unruh

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Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit. - Matthew 28:19

January 12th WOD
4 Rounds
Row 200 meters
100 foot single arm farmers walk right
100 foot single arm front rack walk right
100 foot single arm farmers walk left
100 foot single arm front rack walk left
60 Double Unders
*Use a 70/53 lb kb for the walks

Part 2
3 Rounds
15 second hollow hold
15 V-ups 15 Abmat sit-ups
15 second plank hold
*rest 1 minute between rounds

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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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