30
Jan
Tuesday, January 31, 2017
VOD
31 What, then, shall we say in response to these things? If God is for us, who can be against us?
– Romans 8:31
Strength
1)OTM for 4min
5 DE Dead lift 60-65% of 1RM2)4 x 6 Split Press, moderate to heavy loads, rest up to 2min betw sets
5 DE Dead lift 60-65% of 1RM2)4 x 6 Split Press, moderate to heavy loads, rest up to 2min betw sets
WOD
4RFT
6 burpees
30 double unders/60 singles
6 burpees
6/6 DB Snatch M-15/25, RX/COMP-45/65# alt arms
6 burpees
30 double unders/60 singles
6 burpees
6/6 DB Snatch M-15/25, RX/COMP-45/65# alt arms
Additional Work
1)7 x 3 Clean and Jerk, all between 70-75% of 1RM for quick cycling betw reps, rest up to 2min betw sets
2)5 rds at high tempo
Ride 2min
Row 2min