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Friday, February 10, 2017

9
Feb

Friday, February 10, 2017

VOD

34 “A new command I give you: Love one another. As I have loved you, so you must love one another. John 13:34

Strength
4 x 6 HB Back Squat, start at 75% of 1RM and build to a heavy 6RM, rest to recover betw sets
WOD
7-min AMRAP of burpees to touch 12in above reach

Rest to recover

2 x 1000m row at tempo, rest 3min betw

Additional Work
3 x 3 strict shoulder press, 80% of 1RM
5 x 2 push press, 90-95% of 1RM phyf
6 x 2 Split Jerk off blocks, begin at 70% and build to a heavy 2RM, work on position

Rest 3-5min

4 rds at your own pace:
20 walking lunges holding 30# DBs
20 pull-ups
20 ab mat sit-ups