TODAY’S W.O.D:

A. 3RM Power Clean. 8-minute time Cap.
*Compare to 12/06/16.

B. 3 rounds for time:
5 Tempo Handstand Push-up @ 21X2
10 Bar Muscle-ups
15 Back Squats (155lb/115lb)
Rest 1 minute after each round.
*Compare to 02/02/17.

C. Strength 101 @ 6PM:
1) Hamstring Raises on GHD 5x5 reps @ 30X3
2) High box step-ups, dumbbells, 4x12 reps @ X0X0

3) VMO development: 1 ¼ squats, heels elevated, 5x8 reps @ 5X00
*Compare to 04/24/17.

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

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