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Saturday, June 1, 2019

1
Jun

Saturday, June 1, 2019

VOD

Draw near to God and he will draw near to you.

James 4:8

WOD

ADDERALL

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

*Score is total Reps

*Substitutions
1 Mile:
115/80 Calorie Assault 
2000/1600 Meter Row 

800:
56/40 Calorie Assault 
1000/750 Meter Row 

400:
28/20 Calorie Assault 
500/400 Meter Row

EXTRA WORK

Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Followed by,
Overhead Squat – 10 Rep Heavy

Body Armor
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts.