Wednesday, August 10, 2016

9
Aug

Wednesday, August 10, 2016

VOD
For no one is cast off by the Lord forever.  32 Though he brings grief, he will show compassion, so great is his unfailing love.  Lamentations 3:31-32
Strength
7 x 5 weighted strict pull-up
WOD
Machine
AMRAP10
9 DB presses
12 box jumpsRX/COMP
9-12-15
Def. HSPU 6/8in. Def.
Box Jumps 24/30in
Buy out with 15 ring dips

Core cash out
4 rds at your own pace
15 sec Hollow rock hold
20 med ball tap sit-ups (tap 20# MB behind head and press it up as you come up)
Additional Work
OTM for 10min
Odd – 6 HB Back Squat, challenging load (approx. 75% of 1RM)
Even – 3 Muscle-Ups + 8 TTB