TODAY’S W.O.D:

A. “Lift Up Moore”

Part 1: 15 minutes to find 1RM Clean. Squat Clean or Power Clean.

Part 2: 5 rounds for time:
20 Lateral Burpee Bar Hops
13 Squat Cleans (135/95)
*Compare to 07/13/13. 25-minute time cap.

B. Strength 101 @ 6PM:
1) Weighted dips 5x3. Increase loads. Rest 2 minutes.
2) 4 rounds of:
21’s Bicep Curls
8 Bent Over Rows, palms up, tempo 31X2
50 Leg Levers
50, 4ct. Flutter kicks

Post load for Part 1, A, time for Part 2, A, and loads for B to Members area or comments. 

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