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Thursday, October 6, 2016

5
Oct

Thursday, October 6, 2016

VOD

11 With this in mind, we constantly pray for you, that our God may make you worthy of his calling, and that by his power he may bring to fruition your every desire for goodness and your every deed prompted by faith.  12 We pray this so that the name of our Lord Jesus may be glorified in you, and you in him, according to the grace of our God and the Lord Jesus Christ. 2 Thessalonians 1:11-12

Strength
HB Back Squat complex: rest to recover betw sets
7 reps at 60% of 1RM followed by 7 push-ups
7 at 65% followed by 7 push-ups
5 at 70% followed by 4 ring dips
5 at 75% followed by 4 ring dips
3 at 80% followed by 3 HSPU
3 at 80% followed by 3 HSPU
Rest to recover
2 x 10 at 60% of 1RM, rest 2min betw sets
WOD
5RFT
5 Ground to Shoulder M-65/95, RX/C-105/155#
9 ring rows
12 wall ball M-10/14, RX/COMP-14/20#
Additional Work
1)OTM for 5min
5 Shoulder to OH 95/135#
5 CTB pull-ups

2) 4RNFT
2 rope climbs
9/9 pistols
20 ab mat sit-ups

3) 6 x 250m row resting 1:2
Rest 2min
6 x 10 ME pulls on rower, D7, rest 1min betw ea