TODAY'S W.O.D:

A. Every 2** minute for 16 minutes:
     3 Sumo-Deadlifts @ 33X1*
*3 count down, 3 count on the floor to re-grip, explode up, 1 count hold at the top
**Increase load each set.

B. Four rounds for time:
     20 Medicine Ball Russian Twists (LTBD)
     15 Sit-ups (GHD or Abmat)
     10 Box Jumps w/90-degree rotation on top
*Compare to 09/28/16. Rest 5 minutes then…

C. 250 Double-unders for time.
*Compare to 09/28/16.

D. Strength 101 @ 6PM:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
*Compare to 01/30/17.

Post loads for A, time for B & C and loads/time for D to Members area or comments.

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