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Wednesday- Fast Man Standing

26
May

Wednesday- Fast Man Standing

Warm Up

Every 2min for 10 min

100m run
5-10 Push Ups
10 Sit Ups
10 air squats

Strength

Strict Press
5 : 65%
5 : 75%
5+ 85%

WOD

Fast Man Standing
4 RFT:
Rec:
10 DB Thrusters, 15/25
10 Ring Rows + 10 Dips
Rx:
10 DB Thrusters, 30/45
2 Muscle ups OR 8 pull Ups + 8 Ring Dips
Rx+:
10 DB Thrusters, 30/45
4 Muscle ups

Extra

EMOM 10
Sprint 100m (goal is to get same time for all 10)
50 Hip Extensions (GHD)

VOD

Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.

-James 1:2-4