3
Sep
Sunday, September 4, 2016
VOD
1 Blessed are all who fear the LORD, who walk in obedience to him. 2 You will eat the fruit of your labor; blessings and prosperity will be yours. Psalm 128:1-2
Strength
6 rds of the complex, rest up to 2min betw rds
3 power clean (80% of 1RM)
5 ring dips
7 CTB pull-ups
3 power clean (80% of 1RM)
5 ring dips
7 CTB pull-ups
WOD
Teams of 3, team start, 1 person leads off and as soon as they are off rower, 2nd person goes
4RFT
Row 250m
6 hang squat clean thrusters 55/75#
6 KB Swings 50/70# (American)
20 full sit-ups
4RFT
Row 250m
6 hang squat clean thrusters 55/75#
6 KB Swings 50/70# (American)
20 full sit-ups