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TODAY’S W.O.D:

A. Back Squat 5x3. Increase load. 2-minute rests. No rack. No shoes. Feet parallel.
*Compare to 09/13/17.

B. As many reps as possible in 8 minutes:
5 Man-makers*, LTBD
7 Bar Muscle-ups
*Man-makers, on a pair of dumbbells = Push-up + Row, left + Push-up + Row, Right + Push-up + Dumbbell Squat Clean into a Thruster + Overhead lunge, step forward, left then right

C. Strength 101 @ 6PM:
“Back and Biceps”
5 sets*. 3-minute rests between sets. Maintain strict control during each exercise.
The exercises:
Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps
*Compare to 10/02/17.

Post loads for A, total reps/load used for B and loads for C to Members Area or comments. 

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