20
Aug
Sunday, August 21, 2016
VOD
12 When Jesus spoke again to the people, he said, “I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.” John 8:12
Srength
OTM for 5min
3 hang power snatch at 65-70% of 1RM snatch phyf
3/3 pistols
3 hang power snatch at 65-70% of 1RM snatch phyf
3/3 pistols
WOD
For time, teams of 2:
Buy in with 60 KB Swings (American) + 30 pull-ups (only one movement at a time per team member) then 600m row trading off 100m at a time
4 rds of (each person doing each couplet)
5 squat snatch 85/115# + 7 Shoulder to OH 85/115#
2 Muscle-Ups + 20 double unders (sub 3x pull-ups and dips)
Buy out with a total of 50 ab mat sit-ups each