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Wednesday, November 30, 2016

29
Nov

Wednesday, November 30, 2016

VOD

7 He said in a loud voice, “Fear God and give him glory, because the hour of his judgment has come. Worship him who made the heavens, the earth, the sea and the springs of water.” Revelation 14:7

Strength
HB Back Squat: rest up to 2min betw sets
7 at 70% of 1RM
7 at 70%
5 at 75%
5 at 75%
3 at 80%
3 at 80%
WOD
For time:
60 HR push-ups
60 Wall Ball 10/14#
30 Ring rows
60 KB Swings 25/35# (American)
30 Walking Lunges holding 25/35# KB
60 Hanging knee raises

RX/COMP
For time:
30 HSPU
60 Wall Ball 14/20# t
30 Pull-ups
60 KB Swings 50/70# (American)
30 Walking Lunges holding 50/70# KB
60 TTB

Additional Work
30 GHD Sit-ups NFT