2017-11-15 20.53.18.jpg

TODAY’S W.O.D:

A. 3 rounds of AMRAP in 3 minutes:
7 Thrusters (65lb/55lb)
21 Double-unders
1-minute rests between each 3-minute round.
*compare to 04/07/15.

B. Bent Over Rows, 5x3. Increase loads.
Rest 1 minute between rounds.
*Compare to 09/08/15.

C. Mobility 101 @ 10AM:
Point of Interest: Hip Flexors

D. Strength 101 @ 6PM:
“The Back #4”
1) Weighted Close Grip Chin-ups
8 sets of 3 reps. Increase loads. If unable to do Chin-ups, then partner will assist for 8 sets of 5 reps. 90 second rests.
2) Bent Over Lateral Fly with Plates
5 sets of 5 reps. Increase loads, if able. 1-minute rests.
3) Good Mornings with feet in sumo stance
6 sets of 6 reps. Increase loads. 90 second rests.

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

Comment