5 thoughts on “WOD 112817

  1. Normal spiritual awakening through daily Church readings, Office and Father Longenecker’s Saint Benedict for Fathers.
    6 full sets + 5 Pull-ups + 2 DB Thrusters sets in 15 minute AMRAP. 25 lb. DB’s.
    Bed made.

  2. Scripture

    A: WARM-UP
    * General: 3 mins
    * Shoulder (2.5# plates)
    * DROM

    B: Burgener Warm-up with PVC
    1. Down and “Finish”
    2. Elbows High and Outside
    3. Muscle Snatch
    4. Snatch Lands at 2″, 4″, 6″
    5. Snatch Drops

    C: Muscle Snatch [From Power Position] (3-3-3-3-3)
    Weighted Barbell Muscle Snatch taken from the Power Position, no re-dip.
    Load: 35#, 55#, 75#, 95#, 100#

    D: Power Snatch [Dip to Power Position] (3-3-3-3-3)
    Power Snatch from the Power Position. Start tall, dip to Power Position, Power Snatch.
    Load: 35#, 55#, 75#, 95#, 100#

  3. Daily readings, prayers, sorrowful mysteries, AMRAP 12 min – 9 push-ups 12 squats 15 sit-ups: did 9 rounds (Nicholas did 9 as well). Bed made.

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