TODAY’S W.O.D:

A. For time: 
800-meter Row, D.S. 6.5
1 Rope Climb,
600-meter Row,
2 Rope Climbs,
400-meter Row,
3 Rope Climbs,
200-meter Row,
4 Rope Climbs
*Compare to 03/16/16. 20-minute time cap.

B. EMOM for 12 minutes:
Standing Dumbbell Shoulder Press
Even minutes do 6 on the right arm.
Odd minutes do 6 on the left arm. 
Load stays the same. 
*Compare to 08/11/16.

C. Mobility 101 @ 10AM:
Point of Interest: The Calf Muscles

D. Strength 101 @ 6PM:
1) L-sit for 1 effort of 3 minutes or a cumulative 3 minutes.
2) 3 efforts of Max Repetition Front Squat @ 70% 1RM. Rest 3 minutes between efforts.
3) 4 efforts of 100-meter shuttle runs done in 10-meter increments. (i.e. 10 x 10-meter shuttle runs). Rest 45 seconds between efforts. 
*Compare to 12/13/16.

Post time for A, load for B and load/reps/times for D to Members Area or comments. 

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