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Tuesday, November 29, 2016

28
Nov

Tuesday, November 29, 2016

VOD

17 And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him. Colossians 3:17

Strength
OTM for 6 min
2 DL at 85-90% of 1RM phyf, TnG
WOD
Machine
12-min AMRAP
8 power snatch 45/65
8 ring rows
8 Box jumps

RX
12-min AMRAP
2 squat snatch 85/135
1 Muscle-up
8 Box jumps20/ 24in

COMP
12-min AMRAP
2 squat snatch 105/155#
2 Muscle-ups
8 Box jumps 20/24in

Additional Work
1)3 x 8 Pendlay row, max load ea set, rest to recover betw sets

2)Warm-up airdyne for 5min
8 x 1-min ME on, 2-min off
Cool down 3-5min then stretch 10-15min