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Friday, October 28, 2016

27
Oct

Friday, October 28, 2016

VOD

28 Do not be afraid of those who kill the body but cannot kill the soul. Rather, be afraid of the One who can destroy both soul and body in hell. Matthew 10:28
Strength
HB Back Squat:
8 at 70% of 1RM
8 at 75%
8 at 75%

2 x 10 at 65-70% of 1RM phyf, rest to recover betw sets

WOD
4RFT, goal is sub 13min
Row 15/20 cals
20 wall ball M-10/14, RX, COMP-14/20#
20 pull-ups (machine does jumping)
10 burpees
Additional Work
1) 6 sets resting to recover betw sets
5 hang power clean into 5 split jerk for skill, all at challenging loads but maintain good position

2) 6-min AMRAP
7 HSPU
25 double unders

3) NFT and in any order:
40 V Ups
80 Ab Mat sit-ups