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Wednesday, November 16, 2016

15
Nov

Wednesday, November 16, 2016

VOD

18 A hot-tempered person stirs up conflict, but the one who is patient calms a quarrel. Proverbs 15:18

Strength
5 x 6 Bench Press, starting at 70% of 1RM and build to a heavy final set, rest up to 2min betw sets
WOD
Machine
Open Workout 16.3
10 power snatches 45/65
5 Jumping chest-to-bar pull-ups

RX/COMP
Open Workout 16.3
7-min AMRAP
10 Power Snatches 55/75#
3 Bar MU

Rest 3 min

10-9-8-7-6-5-4-3-2-1
Burpee
KB Swing

Additional Work
HB back squat: rest to recover betw sets
5 at 75% of 1RM
5 at 75%
4 at 80%
4 at 80%
3 at 80-85% phyf
3 at 80-85% phyf
3 at 80-85% phyf