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TODAY’S W.O.D:

A. Complete 4 rounds for time:
KB Swings (70lb/50lb) – 10 Reps
20” Lateral Box Jump – 8 Reps, Right
200 meter Sprint
Rest 60 seconds
KB Swings, Hand to Hand (70lb/50lb) – 10 Reps
20″ Lateral Box Jump – 8 Reps, Left
200 meter Sprint
Rest 60 seconds

B. Strength 101 @ 6PM:
“Glutes #2”
1) Get thru each exercise and reps as quickly as possible: 
50 reps of each: 
Straight leg deadlift w/dumbbells 50 on each side SLDL w/single DB
50 pelvic thrusts (no load)
50 hip extensions on GHD. Make it burn!
2) 50 Strict Knees to Elbows (no swinging, kipping or kicking off the floor)
*Compare to 09/20/17.

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

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