The silence before the storm @ the Sunday, 9AM class. The class was running 1.5 miles. Hee-hee!

The silence before the storm @ the Sunday, 9AM class. The class was running 1.5 miles. Hee-hee!

TODAY'S W.O.D:

A. 2 rounds for time:
25 Double-pump Wall Ball Shots, unbroken (LTBD)
25 American Kettlebell Swings, unbroken (LTBD)
25 Hand-release Push-ups

B. Every 90 seconds for 9 minutes:
5 Bent Over Barbell Row, parallel grip, upper body at 45 degrees
Increase loads.

C. Strength 101 @ 6PM:
1) 1RM Overhead Squat. 15-minute time cap.
2) 3 rounds for time:
7 Overhead Squats @ 75% 1RM, tempo 3211
6 x 10-meter Shuttle Run (sprints)
*Compare to 04/18/17.

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

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