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: 1/7/14

Warmup:

Stretches, 10 Squats, 10 Push-ups, 10 Sit-ups

SWOD:

30 Dumbbell (Squat, Clean, Thruster, Lunge, Lunge)

WOD:

3 rds of:
10 Knee raises
10 Push press (#45)
10 Box jumps
10 Overhead squats (#45)

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