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Friday, November 4, 2016

3
Nov

Friday, November 4, 2016

VOD

13 May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. Romans 15:13

Strength
5RNFT of:
3 OHS
6 HSPU
9 calorie row
WOD
Machine
OTM for 12min
Odd – 10 burpees
Even – 10 box jumps

RX/COMP
OTM for 12min
Odd – 7 burpees and 7 HSPU
Even – 7 box jumps 20/24in. And 7 knee to rings

Additional Work
1)3-stop snatch skill into 1 hang snatch
4 sets at 75% of 1RM hang snatch
2 sets at 80%
Rest 2-3min
15 reps of hang snatch starting at 75% and building to a heavy final 4-5 reps. No time limit.

2)3 x 8 Pendlay Row, max load ea set, rest up to 3min betw sets

3)3 rds at your own pace
90sec BW plank
20 sec L Sit Hold