Nine a.m. was baby time at the gym yesterday. They were all napping. So cute!

Nine a.m. was baby time at the gym yesterday. They were all napping. So cute!


TODAY’S W.O.D:

A. Push Jerks 5x3. Find your 3RM. 12-minute time cap.
 
B. Complete as many repetitions as possible in 3 minutes of:
Burpee Pull-ups
*Compare to 10/01/14.
 
C. 21-15-9 reps for time:
Deadlift (185lb/155lb)
Box Jumps (24”/20”)
*Compare to 10/15/15.
 
D. Mobility 101 @ 10AM:
Point of Interest: Glutes/Hip Flexor
 
E. Strength 101 @ 6PM:
1) Every minute for 10 minutes:
1st: 4-6 Strict Handstand Push-ups, deficit for Advanced
2nd: 3-5 Bar Muscle-ups
2) Behind the Neck Shoulder Press, 5x5.
Increase load. 2 minute rests.
3) 3 rounds for time of:
25 unbroken Double-unders
25 unbroken GHD Sit-ups
*Compare to 11/08/16.

Post loads, reps and time to Members Area or comments. 

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