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Saturday, November 26, 2016

25
Nov

Saturday, November 26, 2016

VOD

4 In that day you will say: “Give praise to the LORD, proclaim his name; make known among the nations what he has done, and proclaim that his name is exalted. Isaiah 12:4

Strength
2-2-2-1-1-1-1-1 Power Clean
WOD
Machine
5RFT
40 singles
Row 250m
10 power snatch 55/75
15 DB press
15 ring rows
15 feet together squats
Buy out with 50m walking lunge

RX/COMP
5RFT
20 double unders doing 2 burpees at every break
Row 250m
5 squat snatch 105/155#
3/5 parallette HSPU
3/5 Muscle-ups
5/5 Pistols alt legs
Buy out with 50m walking lunge 25/45# plate OH