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Monday “Deadly Force” June 6th 2016

5
Jun

Monday “Deadly Force” June 6th 2016

Monday June 6

VOD

I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, “Look! God’s dwelling place is now among the people, and he will dwell with them. They will be his people, and God himself will be with them and be their God. ‘He will wipe every tear from their eyes. There will be no more death’ or mourning or crying or pain, for the old order of things has passed away.”

– Revelation 21: 2-4 NIV

Strength

All levels

DeadLift:
rest to recover betw sets/reps

4 at 70% of 1RM
4 at 75%
3 at 80%
3 at 80%
2 at 85%
2 at 85%
2 at 85%

WOD

Machine
OTM for 12min
Odd – 8 hang squat clean,
Even – 12 strict DB press

RX
OTM for 12min
Odd – 4 hang squat clean, heavy load ea set (approx 80% of 1RM)
Even – 8 HSPU + 4-8 Push Ups

COMP
OTM for 12min
Odd – 4 hang squat clean, heavy load ea set (approx 80% of 1RM)
Even – 8 strict HSPU (unless you need to kip) + 4 strict ring dips

All levels rest 3 min
75 full sit-ups NFT

Additional Work

5 rds resting 1:1/2 (Rest half what u work) 

wearing 20# vest

8 strict pull-ups
12 push-ups
8/8 Pistols