Monday, October 3, 2016

VOD

17 A friend loves at all times, and a brother is born for a time of adversity. Proverbs 17:17

Strength

5 x 5 OHS, start heavy (75% of 1RM) and hit the final 3 sets at a near-max effort

WOD

3RFT, goal is sub 7min
20 Jumping pull-ups
100 single Unders

RX/COMP
3RFT, goal is sub 7min
1 rope climb
20 CTB Pull-ups
50 Double Unders

Cash out

3 x 15 ring rows, feet on 12in box, going UB, rest up to 2min betw sets

Additional Work

6 sets of HS Walk skill, going at least 15ft per set, rest to recover betw