TODAY’S W.O.D:

A. AMRAP in 10 minutes of:
7 Dynamic Push-ups
14 Kettlebell Cleans, alternate sides (70lb/50lb)
21 Knees to Elbows
*Compare to 12/12/13.

B. Every 90 seconds for 9 minutes:
Good Mornings x 3 reps
Increase load.

C. Strength 101 @ 6PM:
Bench Press & Arms
1) Bench Press 5x5. Increase load. 2 minutes rests.
2) Giant Set Arms, 2 minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 02/07/17.

Post rounds/reps for A, loads for B and loads for C to Members area or comments.

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