“The pain of discipline is nothing like the pain of disappointment” – Justin Langer

“The pain of discipline is nothing like the pain of disappointment” – Justin Langer

TODAY’S W.O.D:

A. Every minute for 10 minutes:
6 Dumbbell Chest Press (LTBD)
*Compare to 10/14/2016.

B. For time:
100 Kettlebell Deadlifts (50lb/35lb)
100 KB - Power Swings
100 KB - Clean & Jerks, alternate sides
*Compare to 08/29/2009.

C. Mobility 101 @ 10AM:
Point of Interest: Hips & Trunk

D. Strength 101 @ 6PM: Glutes, Calves, Serratus Anterior/Lats
1) Giant set of the following for 4 rounds, rest 3 minutes between rounds:
Weighted Hip Extensions x 15 @ 4221
Standing Calve Raises on 5” rise x 25
Straight-Arm DB Pull-over x 12 @ 4221
Prone Plate Row in GHD x 15
Good Mornings x 10
*Increase load if able each round. Compare to 12/06/16.

Post load for A, time for B and loads for D to Members Area or comments. 

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