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SATURDAY DECEMBER 28, 2019
December 27, 2019
Yurii Hanson
Isaiah 61:1
[Â
TheÂ
Year
 of the Lord’s Favor
 ] The Spirit of the Sovereign Lord is on me, because the Lord has anointed me to proclaim goodÂ
new
s to the poor. He has sent me to bind up the brokenhearted, to proclaim freedom for the captives and release from darkness for the prisoners.
For time:
12 Days of Christmas
1 Rope climb
2 50 meter shuttle run (25 meters down and 25 meters back = 1 rep)
3 Sandbag, d-ball, stone clean (150lbs/100lbs, if this equipment is not available perform a hang power clean)
4 Push jerks
5 Front squats
6 Deadlifts
7 Bar facing burpees
8 Pull-ups
9 Walking lunges/leg
10cal Row
11 Kettlebell swings (70lbs/53lbs)
12 Ring muscle ups
*155lbs/105lbs is prescribed load for all barbell movements.
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