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TODAY’S W.O.D:

A. Bent Over Rows
5x5, Increase loads, 45 second Rests

B. Complete as many rounds as possible in 10 minutes:
50 lb* One-Arm DB Bent Over Rows – 7 reps
50 lb One-Arm DB Power Cleans – 7 reps
50 lb One-Arm DB Push Presses – 7 reps
*Load to be determined. 

C. Mobility 101 @ 10AM:
Point of Interest: Thoracic Spine (Upper Back, Neck, and Scapula)

D. Strength 101 @ 6PM:
“Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 10/12/17.

Post loads for part A, rounds and loads for part B and loads for part D to Members Area or comments. 

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