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Wednesday, February 8, 2017

7
Feb

Wednesday, February 8, 2017

VOD

5 If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. James 1:5

Strength
2-2-2-1-1-1-1 Clean and Jerk
WOD
5RFT
9 pull-ups
9 burpees
Row 15/25 cals
9 HSPU
Additional Work
2 x 10 front squat at 65% of 1RM and move the load quickly, rest 2mi betw sets

Rest to recover

OTM for 8min
Odd – 6 DL, heavy load ea set (approx 75% of 1RM) + 4 box jumps 30in with a full re-set betw reps to work on explosiveness/hip extension
Even – max reps ring push-ups for 20sec (rings 5 in off floor)

Rest to recover

3 x 12/12 weighted step-ups with 65# in front rack to an 18in box, rest as needed betw sets