TODAY'S W.O.D:

A. Four rounds for total count, 90 seconds at each station:
     Row (calories)
     Floor Chest Press (50kg/35kg)(reps)
     Bumper Plate Thruster (20kg/10kg)(reps)
     Knees to Elbows (reps)
*1 minute rests between rounds
**last completion date 03/03/09.

B. For time: 100 4-count Flutterkicks + 100 Leg Levers + 100 Squirms + 100 Cycling crunches
     + 100 Supermans. 
*15 minute Time CAP
**last completion date 11/27/14.   

C. Mobility 101 @ 10:00 am
     Points of Interest: IT Band/Behind the Knee/Calves and Feet

D. Strength 101 @ 6:00 pm
     Every 90 seconds for 18 minutes:
     1 Power Clean + 1 Push Jerk
     1 Hang Power Clean + 1 Push Jerk
     1 Hang Squat Clean + 1 Push Jerk
     1 Squat Clean + 1 Push Jerk
*Increasing load after every set. Move through without resting the barbell on the ground. The barbell may be rested on your body. 

Record scores to Members Area. 

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