Crossfit Workouts and the Ramblings of a Man seeking complete Sanctification. Romans 12:1 “I appeal to you therefore, brothers, by the mercies of God present your bodies as a living sacrifice, holy and acceptable before God, which is our spiritual worship.”

WOD 1/1/14 (First Workout of the Year)

Warm up:

200 meter Run

10 Push-ups

10 Squats

SWOD:

30 Back Squats (150)

30 Shoulder to Overhead (75)

30 Thrusters (75)

WOD:

Tabata Sprint: (4 minutes)

20 second sprint

10 second rest

8 rounds

Tabata Squats: (4 minutes) (13 reps high)

20 second: AMRAP

10 seconds rest

8 Rounds

 

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