2017-12-17 10.43.29.jpg

TODAY'S W.O.D:

A. Max Height Box Jump, 10-minute cap.
*Compare to 04/01/2016.

B. Complete the following for time:
21 Power Cleans (135lbs/95lbs)
9 Rope Climbs, 15' ascent
15 Front Squats
6 Rope Climbs
9 Thrusters
3 Rope Climbs
*14-minute time cap
**Compare to 03/21/2017.

C. Strength 101 @ 6PM:
5 sets*. 3-minute rests between sets. Maintain strict control during each exercise. The exercises:

Bench Press x 8 reps
Dumbbell Flyes on Med ball x 6 reps
Strict Dips x 8 reps
Lying Triceps Extensions (skullcrushers) x 8

*Move through each exercise without bouncing. Increase loads each set, if able. 
**Compare to 08/29/2017. 

Post max height for part A, time for part B and loads for part C to Members Area or comments. 

Comment