Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

TODAY’S W.O.D:

A. 4 rounds for time:
20-meter Handstand Walk
Rest 1 minute.
Tempo Back Squat, 5 reps @ 3313. LTBD.
Rest 1 minute.
100-meter Run/Sprint
Rest 1 minute.
Max repetition Pull-ups**
Rest 1 minute

**anytime you see “max repetition” this means you have one attempt to do as many reps as possible without stopping or resting.

B. Mobility 101 @ 10AM:
Point of Interest: Lats/Rear Delts

C. Strength 101 @ 6PM:
1) 1RM Overhead Squat. 15-minute time cap.
2) 3 rounds for time:
7 Overhead Squats @ 75% 1RM, tempo 3211
6 x 10-meter Shuttle Run (sprints)
*Compare to 03/09/17.

Post time/loads/max reps for A and loads for C to Members area or comments.

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