Schedule reminder:
Sunday, April 16th - GYM CLOSED for Easter
saturday, April 22nd - GYM CLOSED for 3rd Annual USPA Mid-Atlantic Classic

Smiling while Front Squatting. That takes talent! Looking good Kendall!

Smiling while Front Squatting. That takes talent! Looking good Kendall!

TODAY’S W.O.D:

A. 21-15-9 reps for time:
Dumbbell Chest Press (LTBD)
Pull-ups
Squats
Box Jumps (24”/20”)

B. Back Rack Stationary Lunges
Every minute for 10 minutes do:
1st minute: 5 BRSL, Left side
2nd minute: 5 BRSL, right side
*BRSL load to be determined. No Racks.

C. 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 02/28/17.

Post time for A, load for B and loads for C to Members area or comments.

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