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Wednesday, September 14, 2016

13
Sep

Wednesday, September 14, 2016

VOD

21 keep yourselves in God’s love as you wait for the mercy of our Lord Jesus Christ to bring you to eternal life. Jude 1:21

Stregnth
OTM for 8min
Odd – 5 HB Back Squat, heavy but manageable load (approx. 75-80%) phyf
Even – 3 Muscle-ups & 6 ring dips (Sub 12 dips)

WOD

Machine
10-8-6
Thruster 55/75
DB press
Strict Pull-up (use band)Rest 3 min75-50-25
Single under
Ab Mat sit-ups

COMP/RX
7-5-3
Thruster RX-80/115, COMP 100/145#
Deficit HSPU RX-Strict, Comp-(8in.)
Strict Pull-up Rx- Strict, COMP-10/25#

Rest 3 min

“Annie”
50-40-30-20-10

– Double Unders
– Ab Mat sit-ups

Additional Work

5 x 500m row resting 1:3

Rest to recover

3 rds at tempo
90sec plank hold 25# plate
15 V Ups