2
Dec
Saturday, December 3, 2016
VOD
3 Let us acknowledge the LORD; let us press on to acknowledge him. As surely as the sun rises, he will appear; he will come to us like the winter rains, like the spring rains that water the earth.” Hosea 6:3
Strength
20 reps of Snatch. Build to a heavy load the last 3-4 reps. Time cap to get 20 reps in is 22min.
WOD
Machine
18-min AMRAP
Buy in with 800/1000m row + 12 DL 105/155#
3 Hang Squat Clean Thrusters 15/25# DBs
6 push-ups
9 banded pull-ups
60 single unders
18-min AMRAP
Buy in with 800/1000m row + 12 DL 105/155#
3 Hang Squat Clean Thrusters 15/25# DBs
6 push-ups
9 banded pull-ups
60 single unders
RX/COMP
18-min AMRAP
Buy in with 800/1000m row + 12 DL 155/225#
3 Hang Squat Clean Thrusters 25/45# DBs
6 ring push-ups (rings 5in off floor)
9 pull-ups
30 double unders