This is what Pike Holds looks like at 0500 hours. :)

This is what Pike Holds looks like at 0500 hours. :)

TODAY’S W.O.D:

A. Sumo Deadlift High Pull, 6x5.
Increase load. 1 minute rests.
*Compare to 09/21/15.

B. For time:
Run 800 meters
30 Clean and Jerks, LTBD
Run 800 meters
*Compare to 06/27/11.

C. Strength 101 @ 6PM:
5 sets*. 3 minute rests between sets. The exercises:
Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps
*Maintain strict control during each exercise. Move through each exercise without bouncing. Increase loads each set, if able. Compare to 05/22/17.

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

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