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Friday 10-2-15

1
Oct

Friday 10-2-15

VOD

“God blesses you when people mock you and persecute you and lie about you and say all sorts of evil things against you because you are my followers. Be happy about it! Be very glad! For a great reward awaits you in heaven. And remember, the ancient prophets were persecuted in the same way.

– Matthew 5:11-12 NLT

Strength

Front Squats

5×3 above 85%

WOD

5 RFT

12 KB Swings Rec(25/35) Rx(50/35) Rx+(70/50)
12 Toes 2 Bar Rec(Hanging Knee tucks)
200m Run

Extra Work

1.

20 Muscle Ups for time
Rest 1:30 everytime you break

(sub 50 Pull Ups/chest 2 bar for time)…whatever skill allows
Rest as needed

2.

2x

1 min side plank (each)
40 sit ups