TODAY'S W.O.D:

A. One minute ON and one minute OFF for 12 minutes complete 30 American
     Kettlebell swings (50lbs/35lbs). All 30 reps must be completed in the minute. 
     If reps are not completed then take 1 penalty for each rep and record.

B. Every 3 minutes on the 3 minutes for 15 minutes do 3 Deadlifts,
     Increase load. Then every 3 minutes on the 3 minutes for 9
     minutes do 1RM. 

C. Skill (not for time): 50 per leg, single-leg Glute Bridge

D. Mobility 101 @ 10:00 am
     Points of Interest: The Latissimus Dorsi/Trapezius/Shoulders/Pectorals

E. Strength 101 @ 6:00 pm
     Back Squat 8 sets of 2 repetitions @ 80% 1RM (same load from last week). Rest 2 minutes.
     Shoulder Press 3-3-3-2-2-1-1-1 repetitions for load. Building for a 1RM. Rest 2 minutes.

Record your scores to Members Area.

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