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Saturday, January 21, 2017

20
Jan

Saturday, January 21, 2017

VOD

10 The name of the LORD is a fortified tower; the righteous run to it and are safe.  Proverbs 18:10

WOD
Machine
For time:

75 Wall Ball 10/14
50 Jumping pull-ups

4 rds
7 Thrusters 35/45
10 dips
Row 250m

20 burpees
20 snatch 35/45
20 Shoulder to OH 35/45

RX/COMP
For time:

75 Wall Ball 14/20#
50 pull-ups

4 rds
7 Thrusters 65/95#
3/5 Muscle-Ups
Row 250m

20 burpee pull-ups
20 snatch rx-80/115, COMP-95/135#
20 Shoulder to OH Rx-80/115, COMP-95/135#