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Friday, October 21, 2016

20
Oct

Friday, October 21, 2016

VOD

9 The LORD will establish you as his holy people, as he promised you on oath, if you keep the commands of the LORD your God and walk in obedience to him. Deuteronomy 28:9

Strength
HB Back Squat:
3 at 80% of 1RM
3 at 80%
3 at 85%
3 at 85%
2 at 90%
2 at 90-95%
2 at 90-95%
2 at 90-95%
WOD
Machine
4RFT wearing 20# vest
15 jumping pull-ups
10 dips
10 box push-ups
4 rope pulls from the floor

RX/COMP
4RFT wearing 10/20# vest
15 pull-ups
10 ring dips
5 HSPU
2 rope climbs

Additional Work
1)4 x 7 Push Press, max load ea set, rest to recover betw sets
2)DE: 5 x 5 DL with chains, all betw 65-70% of 1RM phyf, rest up to 2min betw sets

4)OTM for 9min
3/3 KB Snatch 35/50#
6 burpees

5)3 x 12/12 one arm row, max load ea set

6)100 full sit-ups for time

Mobility
https://youtu.be/_713h6iug30