TODAY’S W.O.D:

A. 5 sets of 50-meter Farmer Carry with DB’s. 1-minute rests.
*Compare to 12/08/15.

B. AMRAP 12 minutes:
Run 200 meters
50-ft. handstand walk (15-meters)
30 second Handstand Hold
*Source: Crossfit.com

C. Mobility 101 @ 10AM:
Point of Interest: Biceps/Triceps

D. Strength 101 @ 6PM:
1) Push Jerks 8x2. Load stays the same. 2 minute rests
2) 3 rounds of (not for time):
12 Dumbbell Curls, alternating arms
10 Diamond Push-ups
8 Strict, Wide-Grip Pull-ups
25 GHD Sit-ups
25 Hip Extensions (no load)

Post loads for A, rounds/reps for B and loads for D to Members area or comments.

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