TODAY’S W.O.D:

A. Every 90 seconds for 12 minutes do:
     1st – 90 seconds: 8 Floor Chest Press
     2nd – 90 seconds: 8 Bent Over Rows w/Barbell, underhand grip
*Increase load for each exercise/each set.

B.  Ten rounds:
     30 seconds of Rowing for average watts (4.5 damper setting)
     20 Kettlebell Swings (50lb/35lb)
*Compare to 06/03/16.

C. Mobility 101 @ 10:00am:
    Points of Interest: Lats/Posterior Deltoid/Triceps

D. Strength 101 @ 6:00pm:

     1) 3 rounds of: 90 seconds jumprope + 12 Back Extensions + 12 Sit-ups + 12 Air Squats

     2) Deadlift: Every 3 minutes for 15 minutes do 3 Deadlifts, increase load. If failure occurs at 3 reps, then work on 1 rep max’s for the remaining time.

     3) 100 Barbell Glute bridges
*Compare to 12/17/15.

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