Reminder that we are closed on Saturday, August 5th for the Drug Tested USPA Free State Open. We need a few strong men/women that aren't afraid of a little hard work to help with loading and spotting the competitors. Please click HERE for details about volunteering.

TODAY’S W.O.D:

A. 5 rounds for time:
5 Single-leg Deadlift (LTBD)
10 Dumbbell Burpee Deadlift
18 Calorie Row
*Compare to 04/05/17. 23-minute time cap.

B. EMOM for 8 minutes:
3 Hang Power Snatch. Load at 70%1RM Snatch. Compare to 11/29/16.

C. Strength 101 @ 6PM: 1) “Glutes #2” Get thru each exercise and reps as quickly as possible: 50 reps of each: Straight leg deadlift w/dumbbells, 50 on each side SLDL w/single DB, 50 pelvic thrusts (no load), 50 hip extensions on GHD. Make it burn!
2) 50 Strict Knees to Elbows (no swinging, kipping or kicking off the floor)
*Compare to 04/20/17.

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

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