Wed Aug 20, 2014 Warm Up: 3rounds 10 push ups 10 squats - TopicsExpress

Wed Aug 20, 2014 Warm Up: 3rounds 10 push ups 10 squats 10 situps 200m run WOD: Partner Workout 4 Minutes per station (keep a running total of combined reps) Rope Smash -Partner A does rope smash while partner B does situps, switch when fatigued score is combined situps Tire Flips back and for -score is total tire flips Band Sprints -Down and back on mats equal 1 then switch score combined band sprints Hang Kettle Bell Clean and Jerks (KB in each hand) (44/26) -Partner A Does Hang KB C&J while Partner B does Double Unders rotate when fatigued. Score is combine KB C&J. Knees 2 Elbows -Partner A does knees-2-elbows while partner B does burpees. Rotate when fatigued. Score combined knees-2-elbows Push Press (95/65) -Partner A does 1 rep then Partner B does 1 rep. Score PWOD: Tabata Hollow Rock Holds

DEVOCIONAL LLUVIA DE BENDICIONES: 02/11/13 BY AP. FABIO A. TEJADA

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Dont know who this man was, - but he is brilliant: MAN

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Para todos os homens e mulheres que eu conheço... Peço