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Tuesday, September 27, 2016

26
Sep

Tuesday, September 27, 2016

VOD
14 For if you remain silent at this time, relief and deliverance for the Jews will arise from another place, but you and your father’s family will perish. And who knows but that you have come to your royal position for such a time as this?”  Esther 4:14
Skill work
4RNFT of:
8 KBS 50/70#
10 Walking Lunges BW
10 pull-ups
WOD
Machine
13-min AMRAP
50m Shuttle Farmer Carry (15/25DBs)
5 Front Squats 15/25
5 DB presses 15/25
5 ring rows

Rx/COMP
13-min AMRAP
50m Shuttle Farmer Carry (45/65# DBs)
5 Front Squats 45/65# DBs
5 HSPU
5 CTB Pull-ups

Cashout
4 rds at your own pace:
50 double unders
12 GHD Sit-ups
15 Sec L Sit Hold
Additional Work
DL: rest up to 2min betw sets
5 at 70% of 1RM
5 at 75%
4 at 80%
4 at 80%
2 at 85%
2 at 85%
2 at 85-90% phyf

Rest 3-5min

Split Jerk off blocks: rest to recover betw sets and a full re-set betw reps
4 reps at 70% of 1RM
4 at 70%
3 at 75%
3 at 75%
10 more singles at any load 80%+ phyf – get at least 3 heavy/near-ME reps in