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Tuesday, December 27, 2016

26
Dec

Tuesday, December 27, 2016

VOD

11 On coming to the house, they saw the child with his mother Mary, and they bowed down and worshiped him. Then they opened their treasures and presented him with gifts of gold, frankincense and myrrh.  12 And having been warned in a dream not to go back to Herod, they returned to their country by another route. Matthew 2:11-12

Strength
Mid hang snatch: rest up to 2min betw sets
10 reps at 80% of 1RM hang snatch
5 reps at 85-90% phyf
5 reps at 90% + phyf
WOD
10-min AMRAP
10 burpees
20 double unders (40 singles)
10 ab mat sit-ups
Additional Work
2 hang power snatch into 1 high hang snatch: rest to recover betw sets
3 sets at 75% of 1RM hang snatch
5 sets at 80%