TODAY’S W.O.D:

A. “Michael”
3 rFT:
Run 800 meters
50 Back Extensions
50 Sit-ups
*Compare to 11/25/16.

B. Strength 101 @ 6PM:
1) Every minute for 10 minutes:
1st: 4-6 Strict Handstand Push-ups, deficit for Advanced
2nd: 3-5 Bar Muscle-ups
2) Behind the Neck Shoulder Press, 5x5.
Increase load. 2 minute rests.
3) 3 rounds for time of:
25 unbroken Double-unders
25 unbroken GHD Sit-ups
*Compare to 01/05/17.

Acronyms: rFT = rounds for time

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