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Tuesday “Pyramid” 2-02-16

1
Feb

Tuesday “Pyramid” 2-02-16

VOD

But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ—by grace you have been saved— and raised us up with him and seated us with him in the heavenly places in Christ Jesus, so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus.

Ephesians 2: 4-7

Comp Strength

CLEAN/DIP SUPERS
5x
A1. Build up to a 5 rep power clean (touch & go)
rest 30 sec
A2. 5 Dips; weighted if possible
rest 90 sec

Machine Strength

PUSH-UP DEADS
1. Push Ups: 3 sets for max reps unbroken
2. Deadlift: Sets of 5 reps at 2020 tempo

Comp WOD

PYRAMID
For time: 15 min cap
30 Burpees
40 Toes to Bar
50 Single ARM DB/KB Push Press (50/70)
40 V-Ups
30 Burpees

Machine WOD

30S FOR FUN!
For time: Goal of Sub-15 minutes
30 Up-Downs
30 Sit Ups
30 Single Arm Push Press
30 Sit Ups
30 Burpees

Additional Work

4x
30 hollow rocks
rest 1min
30 Arch rocks
rest 1 min