Thursday, August 25, 2016

VOD

3 And they were calling to one another: “Holy, holy, holy is the LORD Almighty; the whole earth is full of his glory.” Isaiah 6:3

Strength

Machine
OTM for 12min
Odd – 5 OHS at 70-75% of 1RM
Even – 5/5 DB Snatch 15/25#

RX/COMP
OTM for 12min
Odd – 5 OHS at 70-75% of 1RM phyf + 2 Muscle-Ups
Even – 5/5 DB Snatch 35/50# + 5 CTB pull-ups

WOD

8RFT, goal is sub 9min
100m shuttle run (50m out, 50m back)
8 burpees

Cashout

5 rds resting 1min betw rds
15 sec L Sit hold
8 ring rows
1min BW plank