Click on the picture to learn about Pukie.

Click on the picture to learn about Pukie.

TODAY’S W.O.D:

A. 3 rounds for time of:
5 Burpee Box Jumpovers (HTBD)
Rope Climbs, 15’ ascent
(Men = 3 RC/Women = 2 RC)
*Compare to 01/13/15. 12 min time cap.

B. 8 minutes to find your 3RM Hang Power Clean.
*Compare to 10/20/16.

C. Mobility 101 @ 10AM:
Points of Interest: Glutes and Hamstrings

D. Strength 101 @ 6PM:
Giant set of the following for 4 rounds, rest 3 minutes between rounds:
Weighted Hip Extensions x 15 @ 4221
Standing Calve Raises on 5” rise x 25
Straight-Arm DB Pull-over x 12 @ 4221
Prone Plate Row in GHD x 15
Good Mornings x 10
*Increase load if able each round

Post time and loads to Members Area or comments.

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