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Saturday “Free Day” 8-27-16

26
Aug

Saturday “Free Day” 8-27-16

Saturday- Free Day/Open Gym 

VOD

 Do not love the world or anything in the world. If anyone loves the world, love for the Father[d] is not in them.

– 1 John 2:15

Class…

Take the class time to work on what you want.  Here are some suggestions:

1)
24 reps of snatch off blocks.  Do at least 5 reps at 90% +.  No time limit.

2)
EOMOM 10
Odd: Front Rack Walking Lunges (AHAP)
Even: GHD Sit Ups

3)
Pull Up Skill Work
4-5 Rounds
10 Arch to Hollow hanging form bar
4-5 Hip To Bars
5 Perfect Kipping/butterfly Pull Ups (Chest or Regular)

4)
Pull Up Skill/Capacity Test
100 Pull Ups for time

5)
Pull Up Strength (Heavy/Hard as Possible Each Set)
3-3-3-3-3-3-3-3