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Tuesday, October 4, 2016

3
Oct

Tuesday, October 4, 2016

VOD

31 “So may all your enemies perish, LORD! But may all who love you be like the sun when it rises in its strength.” Then the land had peace forty years. Judges 5:31

Strength
4 x 7 DeadLift, all at 70-75% of 1RM phyf, work on consistent rep speed and position, rest up to 2min betw sets
WOD
4RFT
9 DB Shoulder to OH 25/45#
5 DB Hang Squat Clean 25/45#
9 Walking Lunges holding 1 of the 25/45# DBs (decide how best to hold it!)
3/5 Muscle-Ups (sub 15 strict dips)
Buy out with 40/50 calorie row
Additional Work
30min of stamina work at a consistent tempo, choose any combo or run or ride