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Wednesday, November 9, 2016

8
Nov

Wednesday, November 9, 2016

VOD

23 No one who denies the Son has the Father; whoever acknowledges the Son has the Father also. 1 John 2:23

Strength
OTM for 10min
Odd – 6 push press, max load ea set with a full re-set betw ea rep (focus on position)
Even – 10 TTB + 3/3 Pistols (sub knee raises and feet together squats)
WOD
Machine
AMRAP17
9 pull-ups or ring rows
9 thrusters 55/75
9 Hang power clean 55/75

RX/COMP
For time:
3/6 Muscle-Ups
9 Thrusters 65/95#
1 legless rope climb
9 hang power clean 95/135#
6/9 Muscle-Ups
12 Thrusters 75/105#
1 legless rope climb
12 hang power clean 100/145#
9/12 Muscle-Ups
15 Thrusters 80/115#
1 legless rope climb
15 hang power clean 105/155#

Additional Work
4 rds resting 1:1
12 GHD Sit-ups
1min BW plank