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“Free Beer Friday” 7-22-2016

21
Jul

“Free Beer Friday” 7-22-2016

VOD

There is no fear in love. But Perfect love drives out fear, because fear has to do with punishment.  The one who fears is not made perfect in love.

– 1 John 4:18

Strength

8  x 3 Front Squat, starting at 70% of 1RM and building to a heavy final 3 sets, rest up to 3min betw sets

 

WOD

Machine

5RFT

5/5 DB Plank row 15/25#

5 Thrusters 15/25# DBs

100m shuttle carry 15/25# DBs

 

RX/Comp (comp wear 10/20# vest)

5RFT

5/5 DB Plank row 25/50#

5 Thrusters 25/50# DBs

100m shuttle carry 25/50# DBs

 

Additional

1)OTM for 9min

2 Power Snatch at 65-70% of 1RM snatch phyf

1/3 Muscle-ups

2)Accumulate 30min of stamina with any combo or single movement:  run, row, ride