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Sunday 5-22-2016

21
May

Sunday 5-22-2016

 

VOD

I appeal to you, brothers, by the name of our Lord Jesus Christ, that all of you agree, and that there be no divisions among you, but that you be united in the same mind and the same judgment.

1 Corinthians 1:10

Strength

OTM for 10min
Odd – 4 hang squat clean at 75-80% of 1RM (you can re-set w/ ea rep if needed but go heavy)
Even – 5/5 KB Snatch 20/35, 35/50

Rest 3-5min

WOD

16-min AMRAP, teams of 2
Buy in with a total of 24 Muscle-Ups total (only 1 working at a time)
Scale with 2/2 ring rows and dips

1 rd is each person doing the following (you must wait until ea couplet is done before switching):
7 pull-ups + 7 thrusters 55/75
3/3 DB Snatch 35/50 alt arms + 100m shuttle run
FINISH EACH FULL ROUND (BOTH PEOPLE DOING EA. COUPLET) W/ A TOTAL
OF 4 BURPEES BUT ONLY 1 PERSON WORKING AT A TIME.

Cash Out

Max time plank hold