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Tuesday, October 11, 2016

10
Oct

Tuesday, October 11, 2016

VOD

9 “This is what the LORD Almighty said: ‘Administer true justice; show mercy and compassion to one another.  10 Do not oppress the widow or the fatherless, the foreigner or the poor. Do not plot evil against each other.’ Zechariah 7:9-10

Strength
4 x 5 Pendlay Row, near-ME ea set, rest up to 60 seconds betw sets
WOD
21-15-9
Thrusters Machine-35/45, RX/Comp-55/85#
KB Swings Machine-25/35, 50/70# (American)
TTB or hanging knee raises

Rest 2min

50 burpees for time

Rest to recover

50 strict pull-ups NFT

Additional Work
1) 5 x 3 Behind the head snatch-grip push press, moderately heavy loads (approx. 75% of 1RM snatch phyf), rest to recover betw sets

2) 4 x 5 Snatch Balance, same load Rx as above

3) Choose either a 1 mile run at high tempo or a 1000m row at high tempo