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Friday, December 2, 2016

1
Dec

Friday, December 2, 2016

VOD

24 But be sure to fear the LORD and serve him faithfully with all your heart; consider what great things he has done for you. 1 Samuel 12:24

Strength
3-3-3-3-3 Front Squat
WOD
Machine
6 rds resting 60sec betw rds
6 chin-ups (use band)
3 hang power clean at 80% of 1RM
60ft bear crawl

Rest 3-5min

4 rds of task at your own pace:
16 feet together squats
8 Strict banded Pull-ups
30 ab mat sit-ups

RX/COMP
6 rds resting 60sec betw rds
2 legless rope climbs
3 hang power clean at 80% of 1RM
20ft HS Walk

Rest 3-5min

4 rds of task at your own pace:
8/8 pistols holding
8 L Pull-ups
30 ab mat sit-ups