14
Dec
Tuesday 12/15/15
VOD
[ The Birth of Jesus Foretold ] In the sixth month of Elizabeth’s pregnancy, God sent the angel Gabriel to Nazareth, a town in Galilee, to a virgin pledged to be married to a man named Joseph, a descendant of David. The virgin’s name was Mary. The angel went to her and said, “Greetings, you who are highly favored! The Lord is with you.”
Luke 1:26-28 NIV
Comp Strength
4 sets of:
Power Snatch Complex: 3 Power Snatch + 3 Behind Neck Push Press + 3 OHS
5 Strict/Weighted C2B Pull Up at tempo 31×0
rest 30 sec
8/8 Weighted Box leg
rest 1 min
Comp WOD
5 sets of:
8 Power Clean unbroken (sub to 16 Russian KB Swings OR Hang Power Clean depending on need – pick one, not all)
100m sprint
Rest 90 sec
100m sprint
Rest 90 sec
Machine Strength
2 100m sprints
10 reps of over head squats
Machine WOD
3 Tabata Mash Up (rotate after each 20 sec interval) -12 minutes total
Russian KB Swings
Burpees
Sit Ups
Burpees
Sit Ups