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TODAY’S W.O.D:

A. “Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
*Compare to 08/16/16.

B. Weighted Pull-ups, 8x2, increase load
*Rest 1 minute between sets. Compare to 08/14/17.

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

D. Strength 101 @ 6PM: Deadlift #1
1) Warm-up: 3 sets of:
 90 second jumprope
12 Back Extensions
12 Sit-ups
12 Air Squats
2) Strength: Deadlift E3MO3M for 15 minutes do 3 Deadlifts, increase load. E3MO3M until unable to continue do 1RM. 
3) Accessory: 100 Glute Bridges
*Compare to 11/18/16.

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

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