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TODAY’S W.O.D:

A. Every minute for 30 minutes:
1st – Power Clean x 3, LTBD
2nd – Pushups x 10 (not # of reps completed if not 10 reps)
3rd – Lateral Jumps over BB x 20

B. Strength 101 @ 6PM: “The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control.
1) Wide-Grip Pull-ups Behind the Neck
2) Close Grip Chins
2) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
3) Bent Over Dumbbell Rows, single arm
4) Straight Arm Dumbbell Pullover
*Compare to 09/07/17.

Post loads and if you completed the required reps per minute for A and loads for B to Members Area or comments.

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