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Wednesday, January 11, 2017

10
Jan

Wednesday, January 11, 2017

VOD
22 You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires;  23 to be made new in the attitude of your minds;  24 and to put on the new self, created to be like God in true righteousness and holiness.

– Ephesians 4:22-24

Strength
Dead Lift 7-7-5-5-5, all betw 65-70% of 1RM – move it quick and with good position/form, rest up to 2min betw sets
WOD
Machine
4 rds resting 1 min between rounds
40 double unders or 80 singles
12 ring rows or pull-ups
8 Thrusters 65/95
6 cleans 65/95RX/COMP
4 rds resting 1 min between rounds
40 double unders
8/12 CTB Pull-ups
8 Thrusters 65/95#
6 Ground to Shoulder 105/155#
2/4 Muscle-Ups

Additional Work

1) 1000m row at high tempo, Female: D4/5</=  Male: D6 or less

2) Tabata Ab mat sit-ups for total reps