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Tuesday, November 22, 2016

21
Nov

Tuesday, November 22, 2016

VOD

15 All this is for your benefit, so that the grace that is reaching more and more people may cause thanksgiving to overflow to the glory of God.  16 Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. 2 Corinthians 4:15-16

Strength
5 x 3 Pendlay row, max load ea set
WOD
Machine
OTM for 7 min
5 burpees
5 Box jumps
10 hanging knee raises

RX/COMP
OTM for 7min
5 burpee pull-ups
5 box jumps 20/24in
5 TTB

WOD 2
Machine
For time:
20 Thrusters 55/75
20 Ground to Shoulder 55/75
25/40 calorie row
20 Ground to Shoulder 55/75
20 Thrusters 55/75

Rx/Comp
For time:
2 legless rope climbs
20 Thrusters 95#
20 Ground to Shoulder 65/95#
50/60 calorie row
20 Ground to Shoulder 65/95#
20 Thrusters 65/95#
2 legless rope climbs