28
Oct
Saturday, October 29, 2016
VOD
15 The Spirit you received does not make you slaves, so that you live in fear again; rather, the Spirit you received brought about your adoption to sonship. And by him we cry, “Abba, Father.” Romans 8:15
Strength
4 x 7 Sumo DL with chains or bands, all at 65-70% of 1RM
WOD
Machine
AMRAP12
9 snatch 55/75
9 box jumps
AMRAP12
9 snatch 55/75
9 box jumps
RX
3-6-9-12
C2B pull-ups
Snatch 95/135 (any style snatch)
Box Jumps 20/24″
COMP
3-6-9-12
Muscle-ups
Snatch 115/175# (any style snatch)
Box Jumps 24/30in
Additional Work
4 rds at tempo
Row 500m strapless
Ride 2min at high tempo
Row 500m strapless
Ride 2min at high tempo