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Tuesday, November 1, 2016

31
Oct

Tuesday, November 1, 2016

VOD
13 Moses answered the people, “Do not be afraid. Stand firm and you will see the deliverance the LORD will bring you today. The Egyptians you see today you will never see again. Exodus 14:13

Strength
Every 2min for 5 rds
5 DL heavy load, approx. 80% of 1RM (do them in 1-2 sets, you may build phyf)
WOD
For time:
9 Shoulder to OH M:65/95, Rx:95/135, COMP:115/195#
50 wall ball M:10/14, RX:14/20, COMP:20/30# (5 burpees if ball hits ground)
50 double unders or 100 singles
6 Shoulder to OH M:75/105, RX:105/155, COMP:135/205#
40 wall ball (same rule)
40 double unders or 80 singles
3 Shoulder to OH 85/115, 125/165, 145/215#
30 wall ball (same rule)
30 double unders 60 singles
Additional Work
1)25 close-grip push-ups in 2 sets or less, NFT

2)Row 2000m at tempo
Rest 2min
15 tempo to high tempo on bike phyf