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Wednesday, December 14, 2016

13
Dec

Wednesday, December 14, 2016

VOD

1 “I will send my messenger, who will prepare the way before me. Then suddenly the Lord you are seeking will come to his temple; the messenger of the covenant, whom you desire, will come,” says the LORD Almighty. Malachi 3:1

Strength
OTM for 6min
4 hang power clean at 80-85% of 1RM phyf
WOD
Machine
AMRAP15
9 DB thrusters 15/25
9 jumping pull-ups
60 singles

RX/COMP
5RFT
2/3 Muscle-Ups
9 CTB pull-ups
9 DB thrusters 25/45#
2/3 Muscle-Ups
30 double unders

Core cash out
3 rds at your own pace
15 GHD Sit-ups or weighted sit-ups
15 sec L Sit Hold
Additional Work
HB Back Squat: rest to recover betw sets
6 at 65% of 1RM
6 at 70%
5 at 75%
5 at 75%
3 at 80%
3 at 80%
Rest 2min
1 x 10 at 65% of 1RM