TODAY’S W.O.D:

A. Sumo-Deadlift 1RM. 10-minute time cap.
Compare to 12/29/16.

B. “Karen with Rowing”
For time:
50 Wall Ball Shots (20lb-10’/14lb-9’)
250-meter Row (D.S. 4.5)
50 Wall Ball Shots
250-meter Row
50 Wall ball Shots
Compare to 12/04/09.

C. Strength 101 @ 6PM:
1) 10 minutes to find 2RM:
Weighted Strict Pull-up.
2) 3 rounds of:
10 weighted GHD Sit-ups w/med ball
15 Strict Knees to Elbows (not armpits or triceps)
20 Overhead Tricep Extensions, single dumbbell
*Increase load each round, if able. Rest 2 minutes between rounds.
Compare to 05/02/17.

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

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