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Monday, January 16, 2017

15
Jan

Monday, January 16, 2017

VOD

10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.  Isaiah 41:10

Strength
OTM for 8min
Odd – max reps strict pull-ups for 30sec (its cool to use a band)
Even – 30 double unders or 60 singles (comp do 7 HSPU first)
WOD
Machine
5 rds resting 1 min between rounds
8 Dips
12 feet together squats
8 push-ups

RX
5 rds, resting 1 min between sets
6 strict ring dips
6/6 pistols to same leg
8 C2B pull-ups

COMP
5 rds wearing 10/20# vest, resting 1 min between sets
6 strict ring dips
6/6 pistols to same leg
2 Bar MU

Additional Work
3 x 10 Good Mornings at light load (accessory)