warm-up
450m run
then...
7 spider-mans
7 pass throughs
7 air squats
WOD
1 knees to elbow
2 thrusters (75lbs/55lbs)
3 push press (75lbs/55lbs)
4 power clean (75lbs/55lbs)
5 power snatch (75lbs/55lbs)
6 kb swing (53lbs/35lbs)
7 pull ups
8 sumo deadlift (75lbs/55lbs)
9 sit ups
10 push ups
11 burpees
12 400m run (1x)
Complete as you would sing the 12 days of christmas song.
1, 2-1, 3-2-1, 4-3-2-1 until you get to
12-11-10-9-8-7-6-5-4-3-2-1
For Time
HOW I GOT MY LOAN FROM THIS GREAT COMPANY
ReplyDeleteHello my dear people, I am Linda McDonald, currently living in Austin Texas, USA. I am a widow at the moment with three kids and i was stuck in a financial situation in April 2018 and i needed to refinance and pay my bills. I tried seeking loans from various loan firms both private and corporate but never with success, and most banks declined my credit ,do not full prey to those hoodlums at there that call them self-money lender they are all scam , all they want is your money and you well not hear from them again they have done it to me twice before I met Mr. David Wilson the most interesting part of it is that my loan was transfer to me within 74hours so I will advise you to contact Mr. David if you are interested in getting loan and you are sure you can pay him back on time you can contact him via email……… (davidwilsonloancompany4@gmail.com) No credit check, no cosigner with just 2% interest rate and better repayment plans and schedule if you must contact any firm with reference to securing a loan without collateral then contact Mr. David Wilson today for your loan
They offer all kind of categories of loan they
Short term loan (5_10years)
Long term loan (20_40)
Media term loan (10_20)
They offer loan like
Home loan............., Business loan........ Debt loan.......
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Email..........( davidwilsonloancompany4@gmail.com)
When it comes to financial crisis and loan then David Wilson loan financial is the place to go please just tell him I Mrs. Linda McDonald direct you Good Luck.......................
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