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Wednesday, September 28, 2016

27
Sep

Wednesday, September 28, 2016

VOD

8 Above all, love each other deeply, because love covers over a multitude of sins.  1 Peter 4:8

Strength
3 x 3 Strict Shoulder Press, 70-75-80% of 1RM
3 x 3 Push Press, max load ea set
3 x 3 Push Jerk, max load ea set
WOD
Machine
6 rds resting 1:1
6 strict pull-ups
6 Burpee Box Jumps
Row 15/20 cals

Rx/COMP
6 rds resting 1:1
4/6 Muscle-ups
6 Burpee Box Jumps 20/24in
Row 25/30 cals

(the goal is less than 3 min a round, scale to hit this)

Additional Work
4 rounds of task resting no more than 20sec betw movements
11 TTB
1 min BW Plank
11 Sumo DL High Pull 50/70# KB
8/8 Pistols holding 35/50# KB