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Wednesday, September 7, 2016

6
Sep

Wednesday, September 7, 2016

VOD
21 “Six days you shall labor, but on the seventh day you shall rest; even during the plowing season and harvest you must rest.  Exodus 34:21
Strength
OTM for 7min
2 DL at 80-85% of 1RM
6-8 ring dips (strict) (or variation)
WOD
Machine
8-min AMRAP
1 DB Manmaker 15/25#
10 jumping pull-ups
5 Wall Ball 10/14#

RX/COMP
8-min AMRAP
1 DB Manmaker 20/40#
5 CTB Pull-ups
5 Wall Ball 14/20# to

WOD 2
Machine
3RFT
40ft walking lunge holding 10/25# plate OH
15 Sit-ups

RX/COMP
3RFT
40ft walking lunge holding 25/45# plate OH
15 GHD Sit-ups