“Keep your blood clean, your body lean, and your mind sharp.” – Henry Rollins

“Keep your blood clean, your body lean, and your mind sharp.” – Henry Rollins

TODAY’S W.O.D:

A. Eight rounds of:
300-meter Row
12 Dumbbell Chest Press
*Increase load each round.
Record individual times for each row and dumbbell loads.
Compare to 10/04/16.

B. Tabata Burpees
Eight intervals of 20 seconds of work followed by 10 seconds of rest.
Record total number of Burpees. This is a 4-minute round. 

C. Strength 101 @ 6PM:

“Dumbbell Fun” for loads. 
Arnold Press 3x12. 
Chest Press 3x8. 
Reverse Flye 3x5. 
Bent Over Row 3x12. 
Hammer Curls, alternating arms 3x14. 
Tricep Extension, single DB. 3x12.

Increase load each set. Rest 90 seconds between each set.
Post times/loads for (A), reps for (B), and loads for (C) to Members Area or comments. 

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