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Friday, December 16, 2016

15
Dec

Friday, December 16, 2016

VOD

6 For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. Isaiah 9:6

Strength
OTM for 12min
Odd – 3 Front Squat, 75% of 1RM with a one sec pause hold ea rep
Even – 5 strict shoulder press, max load ea set
WOD
6 rds resting 1min betw rds
12 pull-ups (use band)
18 Wall Ball UB (choose a weight to make this possible)
Row 250m
Additional Work
9-7-5-3
Power Clean 125/185#
Muscle-Ups
Deficit HSPU 6/8in.