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Saturday, December 3, 2016

2
Dec

Saturday, December 3, 2016

VOD

3 Let us acknowledge the LORD; let us press on to acknowledge him. As surely as the sun rises, he will appear; he will come to us like the winter rains, like the spring rains that water the earth.” Hosea 6:3

Strength
20 reps of Snatch. Build to a heavy load the last 3-4 reps. Time cap to get 20 reps in is 22min.
WOD
Machine
18-min AMRAP
Buy in with 800/1000m row + 12 DL 105/155#
3 Hang Squat Clean Thrusters 15/25# DBs
6 push-ups
9 banded pull-ups
60 single unders

RX/COMP
18-min AMRAP
Buy in with 800/1000m row + 12 DL 155/225#
3 Hang Squat Clean Thrusters 25/45# DBs
6 ring push-ups (rings 5in off floor)
9 pull-ups
30 double unders