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Friday, September 23, 2016

22
Sep

Friday, September 23, 2016

VOD

25 The LORD is good to those whose hope is in him, to the one who seeks him;  26 it is good to wait quietly for the salvation of the LORD.  Lamentations 3:25-26

Strength
3-3-3-2-2-2 Squat clean, start at 75% of 1RM, rest to recover betw sets
WOD
Machine
6 rds resting 1:1
12 DB strict press
9 ring rows
5/5 DB Snatch alt arms

Rx/Comp
6 rds resting 1:1
9 HSPU
9 CTB pull-ups
5/5 DB Snatch 45/65# alt arms

Additional Work
1) NFT and in any order:
50 GHD Sit-ups
50 KB Swings 50/70# (American)
50 push-ups with 25/45# plate on back

2) 3 rds resting 3min betw rds
Row 1000m
Run 400m