TODAY’S W.O.D:

A. 3 rounds for time:
5 Curtis P’s (105lb/75lb)
10 Toes to Bar
30 calorie Row
*Compare to 01/05/16.

B. 5 efforts of Strict Dips, max repetitions. Rest 2 minutes between efforts.

C. Strength 101 @ 6PM:
1) Warm-up:
2 rounds for time of:
10 meter Overhead duck walk
10 Sotts Press
10 Snatch Grip Barbell Shrug
2) Strength:
E2M for 10 min 5 OHS. Increase load.
Rest 3 min, then...
EMOM for 5 min do 5 Hang Snatch High Pull. Load stays the same.
3) Accessory:
3 sets of 8 reps:
BHN Snatch Grip Press
Weighted Hyperextensions
Reverse Curl
*Compare to 06/28/16.

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

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