TODAY’S W.O.D:

A. For time:
21 Power Cleans (135lb/95lb)
9 Rope Climbs, 15’ Ascent
15 Front Squats
6 Rope Climbs
9 Thrusters
3 Rope Climbs
*Compare to 07/22/2016.

B. Mobility 101 @ 10AM:
Point of Interest: Hamstrings and Glutes

C. Strength 101 @ 6PM:
1) 3 rounds (skill work):
10 Back Squats, bottom quarter, no rack
10 Barbell Curls
10 Close-grip Bench Press, Triceps
200-meter Sprint
*Increase load. 20 minutes to complete.

2) Every 2 minutes for 14 minutes:
3 Partial Deadlifts, floor to knee
3 Partial Deadlifts, knee to hip extension
*Tempo 4200 for both. Increase load.
*Compare to 11/16/2016.

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

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