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Friday December 2nd

“Seek the LORD and his strength; seek his presence continually!” – 1 Chronicles 16:11 “Lynne” 5 rounds for max reps:Body weight bench pressesPull-ups in a single set– Rest as needed between rounds.

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Thursday December 1st

“Jesus Christ is the same yesterday and today and forever.” – Hebrews 13:8 For time:10-20-30-40-50:Single DB lunges (35/50lbs)Double-undersSit-ups

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Wednesday November 30th

Ephesians 6:10 Finally, be strong in the Lord and in the strength of his might. Every 2:00 for 10:002 Squat Snatch For Time25 Box Jump Overs (24/20)30 Cal Echo Bike25 Box Jump Overs Stimulus3-7 min

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Tuesday November 29th

“I sought the Lord, and he answered me, and delivered me from all my fears.” Psalm 34:4  On a 15:00 clock:1,700/2,000-m rowIn the remaining time:AMRAP:10 ring dips10 bar muscle-ups

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Monday November 28th

“I can do everything through Him who gives me strength.” Philippians 4:13 3 rounds for time:20 burpees21 dumbbell snatches (35/50 lb)12 dumbbell thrusters (35/50 lb) -Stimulus-8-13 min Every 2:30 minutes for 7:30 (3 sets):7 Deadlifts Work up to a heavy 7 rep

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Saturday November 26th

“When I am afraid, I put my trust in you.” – Psalm 56:3 12:00 to find heavy complex:1 segmented squat snatch1 hang squat snatch (below knee)1 overhead squat Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-unders♀ 105 lb

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Thursday November 24th

“Seek the LORD and his strength; seek his presence continually!” – 1 Chronicles 16:11 Burn the Bird 2022 4 Rounds:1 min max Wall Ball Shots1 min max Toes to Bar1 min max Deadlifts (135/95)1 min max Push ups1 min max Bike1 min rest

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Wednesday November 23rd

“Jesus Christ is the same yesterday and today and forever.” – Hebrews 13:8 AMRAP 5:200m Run12 Russian KB swings (70/53) Rest 5:00 AMRAP 5:200m Row10 Single arm Hang Db cleans (70/50) 3-4x:15/15 side bends:45-1:00 GHD superman hold

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Monday November 21st

“Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.” ~ Matthew  7:7 EMOM 8: 3 push jerks 2 rounds for time: 100 double-unders 25 shoulder-to-overheads (65/95 lb) 25 burpees Stimulus  10-14 min

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Tuesday November 22nd

“Pride goes before destruction, a haughty spirit before a fall.” ~ Proverbs 16:8 Every 3:00 for 9:00:3 Back Squat 3 Rounds for time:15 L-Pull ups30 Single leg squats -Stimulus-10-12 min

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