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Wednesday- 1/06/16 10 “Minutes in Heaven”

5
Jan

Wednesday- 1/06/16 10 “Minutes in Heaven”

VOD

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”

– Romans 12:2

Competitor Strength

Back Squat

Build Up 20 RM, then 2x 10 same weight: 3 min rest btw sets

20, 10, 10 (with the same weight for each) +5 pounds or more from last time if possible.

L-Sit Max Effort x3  (while resting)

Competitor WOD

“10 min in Heaven”

Unbroken Double Unders  (5 double under minimum)

– 1st Break is: 5 Burpees

– 2nd Break is: 20 sec plank hold

– 3rd Break is: 10 air squats

**Rotate through those breaks

Machine Strength

Back Squat

Build Up to heavy set, then:

10, 10, 10 at same weight

Turkish Get Ups x3-5 each arm btw sets

Machine WOD

“10 min in Heaven”

Unbroken Jump Rope (singles or doubles)

– 1st Break is: 5 Burpees

– 2nd Break is: 20 sec plank hold

– 3rd Break is: 10 air squats

**Rotate through those breaks