Call Us: (507) 261-7696

Friday, September 16, 2016

15
Sep

Friday, September 16, 2016

VOD

23 For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.

– Romans 6:23

Strength
20 reps of snatch. Start at 70% of 1RM and do at least 6 reps at 85% +
WOD
6 rds at tempo
10 push-ups with 25/45# plate on back
12 pulll-ups
14 lunges holding 15/25# DBs
Cashout
1 mile run at tempo
Additional Work
1)  4 RNFT of:
7 KB Swings 50/70# (Russian)
5 hang power snatch at 65% of 1RM snatch
3 bar MU
2)  OTM for 6min
4 DE Sumo DL with chains, 60-65% of 1RM
6 box jumps 20/24in. (focus on form/position)