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Wednesday, January 25, 2017

24
Jan

Wednesday, January 25, 2017

VOD
16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, Ephesians 3:16

Strength
4 x 7 HB Back Squat, max load ea set
WOD
Machine
Every 2min for 6rds
40 singles
10 dips
40 singles

RX
Every 2min for 6rds
20 double unders
6 C2B pull-ups
6 Ring dips
20 double unders

COMP
Every 2min for 6rds
20 double unders
2/5 Muscle-Ups
20 double unders

WOD 2
1min of max reps ab mat sit-ups
Rest 1min
2min BW plank hold
Rest 1min
1min of max reps ab mat sit-ups
Additional Work
3 x 8 strict shoulder press, all at 70% of 1RM, rest up to 2min betw sets
Rest 3min
3 x 5 push press, max load ea set, rest up to 2min betw sets