TODAY’S W.O.D:

A. 2 rounds for time:
Run 400 meters
25 Kettlebell Swings (70lb/50lb)
25 Goblet Squats
25 Pull-ups
*Compare to 04/14/15. 15 min time cap.

B. Every 90 seconds for 6 minutes, using dumbbells:
Deadlift + Hang Squat Clean + Thruster +
Back Step Lunge Left leg + Back Step Lunge Right leg
*Compare to 05/13/16.

C. Strength 101 @ 6PM:
“Arms”
3 sets. 3 minute rests between sets, not exercises. Increase load. Slow and controlled.
Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm

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

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