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Friday, October 7, 2016

6
Oct

Friday, October 7, 2016

VOD

6 For I desire mercy, not sacrifice, and acknowledgment of God rather than burnt offerings. Hosea 6:6

Strength
OTM for 8min
Odd – 5 Muscle-Ups (sub max reps dips in :30 if you cannot mu or work MU turnover)
Even – 4 HB Back Squat, max load ea set
WOD
4 rds as Rx’d:
6 max distance broad jumps under 30sec
Rest 30sec
6/6 DB Snatch M-25/45, RX/C45/65# alt arms under 30sec
Rest 30sec
Continuous wall ball for 30sec M-10/14, RX/COMP-20/30# to 10ft
Rest 30sec
Max reps ab mat sit-ups for 30sec
Rest 30sec
Additional Work
1) task/strength at your own pace and in any order:
30 strict chin-ups
6 legless rope climbs
30 V ups

2) 2000m row at tempo
Rest 3min
1000m row at high tempo
Rest 3min
2 x 500m row resting 1:2
Rest 3min
500m row at tempo