"You can be anything you want...But you must be strong first." -Pavel Tsatsouline

"You can be anything you want...But you must be strong first." -Pavel Tsatsouline

TODAY’S W.O.D:

A. For time: 
Row 1000m
5 Strict Ring Dips
2 Rope Climbs
Rest 2 minutes
Row 500m
10 Strict Ring Dips
4 Rope Climbs
Rest 1 minute
Row 250m
15 Strict Ring Dips
6 Rope Climbs
*Compare to 07/30/14.

B. EMOM 5 minutes:
5 Tempo Goblet Squats @ 4211, (LTBD)

C. Mobility 101 @ 10AM:
Point of Interest: The Shoulders

D. Strength 101 @ 6PM:
1) Review of Starting Positions and the Clean Dead Lift
2) 8x2 Power Clean with 2 second pause at knee. Increase Load, Rest 1 min
3)EMOM for 10 Minutes
1 Tempo (6 second) Clean Dead Lift
5 Power Cleans
4) 10 rounds of 10M Front Rack Walk and 2 Front Squats
*Compare to 12/19/16.

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

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