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Saturday, Oct. 1st, 2016

30
Sep

Saturday, Oct. 1st, 2016

Saturday, October 1, 2016

VOD

This I declare about the Lord: He alone is my refuge, my place of safety; he is my God, and I trust him.

– Psalms 91:2

Strength

SUMO DEADLIFT
DE: 4 x 7 Sumo DL, all at 65-70% of 1RM phyf, rest to recover betw sets
4 X 7 : 65-70%

WOD

Machine:

For time:
20 push-ups
30 squats
40 ring rows (difficult)
50 Full Sit-ups
60 Walking Lunges
Run 500m

Rx

For time wearing 20# vest:
20 push-ups
30 squats
40 ring rows (feet on 12in box)
50 Full Sit-ups
60 Walking Lunges
Run 800m