“Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.” – Henry Rollins

“Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.” – Henry Rollins

TODAY’S W.O.D:

A. 5 rounds, each for time with 2 minute rests between rounds. Complete 6 reps of each exercise before moving onto the next exercise. Load stays the same. 

Deadlift
Hang Clean
Front Squat
Overhead Squat
Press
Bent Over Row
Romanian Deadlift
*Source: Ferruggia Complex
*Compare to 12/5/16. Post loads for each round. 

B. Every minute for 6 minutes:
1st minute: Max rep Unbroken Wall Ball Shots, 25lb/16lb
2nd minute: Max rep Tempo Handstand Push-ups
*Post reps for each exercise. 

C. Mobility 101 @ 10AM:
Point of Interest: Upper Back and Neck

D. Strength 101 @ 6PM:
1) 3 rounds, not for time:
50 Weighted Hyperextensions (40kg plate)
25 Weighted GHD Sit-ups (10lb med ball)
Max rep Front Squat (155lb/125lb)
Max rep Strict Wide Grip Pull-ups, partner assisted, no bands

Post loads for (A), reps for (B) and loads/reps for (D) to Members Area or comments. 

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