15
Sep
Friday, September 16, 2016
VOD
23 For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
– Romans 6:23
Strength
20 reps of snatch. Start at 70% of 1RM and do at least 6 reps at 85% +
WOD
6 rds at tempo
10 push-ups with 25/45# plate on back
12 pulll-ups
14 lunges holding 15/25# DBs
10 push-ups with 25/45# plate on back
12 pulll-ups
14 lunges holding 15/25# DBs
Cashout
1 mile run at tempo
Additional Work
1) 4 RNFT of:
7 KB Swings 50/70# (Russian)
5 hang power snatch at 65% of 1RM snatch
3 bar MU
7 KB Swings 50/70# (Russian)
5 hang power snatch at 65% of 1RM snatch
3 bar MU
2) OTM for 6min
4 DE Sumo DL with chains, 60-65% of 1RM
6 box jumps 20/24in. (focus on form/position)
4 DE Sumo DL with chains, 60-65% of 1RM
6 box jumps 20/24in. (focus on form/position)