One of our favorite photos.

One of our favorite photos.

TODAY’S W.O.D:

A. Twelve (12) minutes to find your 3RM Deadlift.
*Compare to 04/14/16.

B. “Lizzie”
12-9-6-3 reps for time of:
Power Clean (185lb/135lb)
Ring Dips

Rest 5 minutes then…

1 Mile Sprint Run or 2K Row for time.

C. Group Stretching.

D. Strength 101 @ 6:00 pm:

1) Every 2 minutes for 10 minutes:
Deadlift + Hang Squat Clean + Front Rack – Back Step Lunge, left + Front Rack – Back Step Lunge, right.
*Work up to max load.

2) Six (6) efforts of 100-meter Sprint. 1:1.

3) 9-6-3 reps for time:
Hang Squat Clean (LTBD)
Ring Dips

Post loads and times to Members Area or comments.

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