TODAY’S W.O.D:

A. For time:
50 Dumbbell Snatch (Alt. arms/LTBD)
50 Slam Ball Over the Shoulder (50#/25#)
Run 1 mile
30 DB Snatch
30 Slam Ball Over the Shoulder
Run 800 meters
10 DB Snatch
10 Slam Ball OTS
Run 400 meters
200 Doubleunders
*Compare to 10/30/16.

B. Strength 101 @ 6PM:
5 sets. 3-5 minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20

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

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