TODAY’S W.O.D:

A. Back Squat 2RM. 15-minute time cap. *Compare to 12/21/16.

B. 4 rounds for time:
Run 200 meters
5 Strict Toes to Bar
5 Strict Handstand Push-ups
*Compare to 11/09/15.

C. Mobility 101 @ 10AM:
Point of Interest: Hips

D. Strength 101 @ 6PM:
1) 10 minutes to find 2RM:
Weighted Strict Pull-up.
2) 3 rounds of:
10 weighted GHD Sit-ups w/med ball
15 Strict Knees to Elbows (not armpits or triceps)
20 Overhead Tricep Extensions, single dumbbell
*Increase load each round, if able. Rest 2 minutes between rounds.

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

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