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Thursday- 1/14/16 Get Fit

13
Jan

Thursday- 1/14/16 Get Fit

VOD

[ Be Holy ] Therefore, with minds that are alert and fully sober, set your hope on the grace to be brought to you when Jesus Christ is revealed at his coming.

1 Peter 1:13 NIV

Comp Strength

1RM Power Snatch
Snatch: In 12 Minutes, Build to a 1RM Power Snatch

Machine Strength

1RM Push Press 
Take 12 Minutes, build to a 1RM Push Press

Comp WOD

6 min on, 2 min off x3 Sets: (18 min of work) 
1. 5x DB Snatch, 5m bear crawl (back & forth), 5x Sit Up
2. 20x Dubs (50x Jump Rope) 5x Toes to Bar
3. 5m shuttle sprint x4 (down, back, down, back), 5x burpee

Machine WOD

6 min on, 2 min off x3 sets
Sets: 
1. 5x KB Swings, 5m Bear Crawl (back & forth) 5x sit up
2. 50x Jump Rope Passes, 5x Hanging Knee Raise
 3. 5m Shuttle Sprint x (down back donw back) 5x Burpee