TODAY'S W.O.D:

A. Every minute on the minute for 16 minutes:
     Minute 1: Rope Plank x 3
     Minute 2: Spine Flutterkicks, 45 seconds
     Minute 3: Farmer Walks, 70lb/50lb Kettlebell’s, 45 seconds
     Minute 4: Groiners (1) push-up plank position, 2) then jump both feet to the outside
     of your hands keeping your hips low throughout the whole movement (bottom of the squat) 
     3) jump your feet back to the plank and repeat. 

B. Five minutes to find your 1 rep max of the Power Clean

C. Complete as many rounds as possible in 3 minutes of:
     5 Wall Ball Shots (20lb-10’/14lb-9’)
     4 Burpees
Five total rounds. One minute rests in between rounds.

D. Mobility 101 @ 10:00 am:
     Points of Interest: Chest/Biceps/Forearms

E. Strength 101 @ 6:00 pm
    Bench Press, 5 sets of 2 repetitions @ 80% 1RM. 2 minute rests.
    Deadlift, 5 sets of 5 repetitions @ 65% 1RM. 1 minute rests.

Record scores to Members Area.

TBT to the first box, Todd and Sloane!!!

TBT to the first box, Todd and Sloane!!!

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