"If you are going through hell, keep going." -Winston Churchill

"If you are going through hell, keep going." -Winston Churchill

TODAY'S W.O.D:

A. Deadlift 1RM. 10-minute cap.
*Compare to 12/19/16.

B. 21-15-9 reps for time:
Deadlift, 50% 1RM
Slam Ball Get-Up, 50lb/25lb
Row (calories), damper setting @ 3

C. Strength 101 @ 6PM:
1) Thrusters 5x3. Increase load. 
3 minute rests. 
2) Every 90 seconds for 9 minutes’ do:
5 Strict Handstand Push-ups
3) 8 efforts of a 100-meter Sprint.
Advanced rest 1:1, Novice 1:4. (work:rest)
*Compare to 10/21/16.

Post load for (A), time for (B) and loads/times for (C) to Members Area or comments. 

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