TODAY’S WOD:

A. Every 2** minute for 16 minutes:
     3 Sumo-Deadlifts @ 33X1*
*3 count down, 3 count on the floor to re-grip, explode up, 1 count hold at the top
**Increase load each set. Compare to 04/17/17.

B. Four rounds for time:
     20 Medicine Ball Russian Twists (LTBD)
     15 Sit-ups (GHD or Abmat)
     10 Box Jumps w/90-degree rotation on top
*Compare to 04/17/17.

C. Strength 101 @ 6PM: “Legs #1”
Back Squat 15,12,10,8,6 reps for load.
Front Squat 10,8,8,6 reps for load.
Hamstring Raises 4 sets of 8 reps.
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyperextensions 4 sets of 25 reps.
*Rest as needed between sets.

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

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