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Monday, November 14, 2016

13
Nov

Monday, November 14, 2016

VOD

6 Surely your goodness and love will follow me all the days of my life, and I will dwell in the house of the LORD forever. Psalm 23:6

Strength
4 x 7 Overhead squat, max load ea set, rest to recover betw sets
WOD
Machine
3 rds as Rx’d:
2 min max rep DB shoulder to overhead
Rest 1min
Max reps pull-ups (use band) in 2min
Rest 1min
Max reps double unders or single in 1min
Rest 1min
20 Walking Lunges holding DBs
Rest 1min

Rx/Comp
3 rds as Rx’d:
15/20 HSPU in 2 sets or less
Rest 1min
Max reps Muscle-Ups in 2min
Rest 1min
Max reps double unders in 1min
Rest 1min
20 Walking Lunges with 75/105# on back
Rest 1min

Additional Work
3 x 15 ring rows UB, feet on 12in box, rest up to 90sec betw sets

Rest to recover

50 push-ups NFT 10# plate

Rest to recover

50 GHD Sit-ups NFT