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Monday- 1/11/16 OHS-Push,Pull

10
Jan

Monday- 1/11/16 OHS-Push,Pull

VOD

Delight yourself in the Lord and he will give you the desires of your heart

Psalm 37:4

Comp Strength

OHS
Overhead Squat 5 reps “Heavy” (15 min)

Machine Strength

Skill OHS
8-10 reps for “Moderate weight, depth & position focus” (15 min)

Comp WOD

Pull/Squat Variation:
3 sets(12 min)
1. Weighted Pull Up x3-4 reps, rest 30 sec
2. Bulgarian Split Squat w/DB x8 reps each leg, rest 30 sec
3. Weighted Sit Up x10-15, rest 1 min
500m row for time.

Machine WOD

3 Stations 
(3x through, rest 1 min after all 3 stations
1 min per station, score is reps + Cal)

1)Overhead Squat (empty Bar or Fsq with KB)
2)Sit Ups
3)Row for Cal

Mobility
3x
Ido Squat presses (10 each)
Shoulder wall routine (20 sec press + 10 reps OH)