Wednesday 7-6-2016

VOD

He will render to each one according to his works: to those who by patience in well-doing seek for glory and honor and immortality, he will give eternal life

Romans 2:6-7

 

Strength

4 x 8 push press, max load ea set,

rest to recover betw sets

 

WOD

Machine

4RFT

12 push-ups

15 banded pull-ups

18 Squats

 

RX/COMP

4RFT

12 ring push-ups (rings 5in off floor)

15 CTB pull-ups

18 Squats

Cash-Out

50 ab mat sit-ups UB

Rest 1min

2min BW plank

Rest 1min

50 ab mat sit-ups UB

 

Additional Work

OTM for 12min

Odd – 4-6 Muscle-Ups + 1 rope climb

Even – 8 Front Squats 155# with efficient speed (45-55%)