5
Jul
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%)