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Monday, October 23, 2017

22
Oct

Monday, October 23, 2017

VOD

20 Above all, you must understand that no prophecy of Scripture came about by the prophet’s own interpretation of things. 21 For prophecy never had its origin in the human will, but prophets, though human, spoke from God as they were carried along by the Holy Spirit. 2 Peter 1:20-21

Warm Up
3 Rounds:
1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength
BACK SQUAT
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats
WOD
ISABEL
For Time:
30 Snatches (#135)
Additional Work
Ring Muscle-Ups/Pull-ups
3 Rounds:
40% of Max Unbroken Muscle-ups/Pull-ups
30% of Max Unbroken Muscle-ups/Pull-ups
20% of Max Unbroken Muscle-ups/Pull-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.