Throwback to December 27, 2011, Megan B! 

Throwback to December 27, 2011, Megan B! 

TODAY’S W.O.D:

A. Complete 4 Rounds for time:
75 lb Single Arm DB Power Snatch – 5 Reps RT
OH Farmer Carry 20 meters
12 Burpees
75 lb Single Arm DB Power Snatch – 5 Reps LT
OH Farmer Carry 20 meters
12 Burpees
*OH Farmer Carry to be completed Single Arm with DB overhead.
*Scale the load of DB. 

B. Mobility 101 @ 10AM:
Point of Interest: Posterior Shoulder (Lat, Posterior Deltoid)

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 11/20/2017.

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

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