Monday 8-22-16

Monday

VOD

ask yourself: “what does this mean, God?”

For to me, to live is Christ and to die is gain.

– Philippians 1:21 NIV

Overhead Squats
2-2-2-1-1-1-1

4 Rounds of task at your own pace;

Machine: AMRAP 15

20-30sec Bar Hang
10 Strict Push Ups
12 strict pull-ups/Ring Rows
20 Sit-ups
10/10 alt leg stationary lunges

Rx:
4 Bar MU
8 HSPU
12 strict pull-ups
16 GHD Sit-ups
10/10 alt leg stationary lunges holding 25# DBs

Comp: wear 20# Vest
4 Bar MU
8 Parallette HSPU
12 strict pull-ups
16 GHD Sit-ups
10/10 alt leg stationary lunges holding 25# DBs

10 x 2 Power Clean starting at 75% of 1RM. Build to a heavy final 3 sets. Rest to recover and no time limit.