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TODAY’S W.O.D:

A. Six rounds for time:
Chin-ups, strict x 6 reps
Ball Slams (50/25) x 9 reps
Sumo-Deadlift High Pulls (95/65) x 12 reps
Run 400 meters, carrying Slam Ball or weight used for Ball Slams
Rest 2 minutes
*If you have a 20lb vest, wear it.

B. Strength 101 @ 6PM:

“Arms”

3 sets. 3-minute rests between sets, not exercises. Increase load. Slow and controlled.
Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm
*Compare to 09/06/17.

Post time for A and loads for B to Members Area or comments.

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