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Wednesday, November 2, 2016

1
Nov

Wednesday, November 2, 2016

VOD
15 Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful. Colossians 3:15

Strength
6 rds at your own pace
6 Bench Press, near-ME ea set
12 pull-ups
WOD
13-min AMRAP
2 Muscle-Ups, Machine: 8 dips
20 double unders or 40 singles
20 KB Swings M:35/50, RX/COMP:50/70# (Russian)
10/10 DB Snatch M:15/25, RX/COMP:25/45# alt arms
Additional Work
Front Squat: rest to recover betw sets
4 at 75% of 1RM
4 at 75%
3 at 80%
3 at 80%
2 at 85%+ phyf
2 at 85%+ phyf
5 more singles at any load greater than 90% + phyf