Andrew S. - Strict Chin-ups w/20lb vest and a box to ensure adherence.

Andrew S. - Strict Chin-ups w/20lb vest and a box to ensure adherence.

TODAY’S W.O.D:

A. Shoulder Press 5x5. Increase load.
     2 minute rests.
*Compare to 08/24/16. From a rack.

B. “Quinn” 3 rounds for time:
     Run 400 meters (sub Row 500m)
     50 Sit-ups
     50 Back Extensions
*Compare to 05/31/16.

C. Mobility 101 @ 10:00am:
     Points of Interest: The Back

D. Strength 101 @ 6:00pm:
     Back Squat/Deadlift/Bench Press
     The following rep scheme will be
     applied to each lift:
     5 sets of 20 reps @ 50% 1RM from
     09/15/16. 2 minute rests between
     sets.

Post loads and time to Members Area or comments.

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