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 1/5/14

Warmup:

Stretch, 200 meter run

WOD:

Minute to Win It!

4 times through of

1 min box jumps/step ups

1 min dumbbell push press

1 min dumbbell squats

1 min plank

1 min rest

91, 85, 81, 80 (2 Full Planks and then 2 Half)

SWOD:

Bench Press: 5×5 (155), 5×6 (135

Pull Up Skill Work.

3 x Max w/band

3 x 8 Bar Rows

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