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 1/11/14

Warmup;

Stretching, 10 Squats, 10 Push-ups, 10 sit-Ups, 200 meter run

SWOD:

Deadlift 5×5 (#240)

WOD:

For Time: (Breakdown as needed 4X25 5X20)

100 plank-to-row (modify on knees if needed)

100 squats

100 hollows

100 lunges (advanced use dumbbells)

(18:56)

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