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Saturday, October 29, 2016

28
Oct

Saturday, October 29, 2016

VOD
15 The Spirit you received does not make you slaves, so that you live in fear again; rather, the Spirit you received brought about your adoption to sonship. And by him we cry, “Abba, Father.” Romans 8:15

Strength
4 x 7 Sumo DL with chains or bands, all at 65-70% of 1RM
WOD
Machine
AMRAP12
9 snatch 55/75
9 box jumps

RX
3-6-9-12
C2B pull-ups
Snatch 95/135 (any style snatch)
Box Jumps 20/24″

COMP
3-6-9-12
Muscle-ups
Snatch 115/175# (any style snatch)
Box Jumps 24/30in

Additional Work
4 rds at tempo
Row 500m strapless
Ride 2min at high tempo