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Thursday, October 20, 2016

19
Oct

Thursday, October 20, 2016

VOD

1 Praise the LORD.Blessed are those who fear the LORD, who find great delight in his commands. Psalm 112:1

Strength
DE: 3 x 9 Bench Press, all at 60-65% of 1RM phyf, rest up to 2min betw sets
Skill work
OTM for 7min
Row 100m
3 box jumps
WOD
Machine
8-min AMRAP
2 power snatch
4 burpees
6 banded pull-ups
RX/COMP
8-min AMRAP
2 squat snatch 95/135#
4 burpees
6 pull-ups
Additional Work
1)5 rds resting 90sec betw rds betw rds & no rest betw movements
5 hang power clean
5 shoulder to overhead
5 OHS
2)20 strict chin-ups NFT