TODAY’S W.O.D:

A. Back Squat 5RM. 15 min cap.

B. Back Rack Stationary Lunges Every minute for 14 minutes do:
1st minute: 5 BRSL, Left side
2nd minute: 5 BRSL, right side
*BRSL load should be 40% of your 5RM Back Squat. No rack.
Compare to 01/04/17.

C. Strength 101 @ 6PM:
5 sets*. 3 minute rests between sets. Maintain strict control during each exercise.
The exercises:

Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps

*Move through each exercise without bouncing. Increase loads each set, if able.

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

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