This Sunday, August 6th @ 9AM. BBQ and beverages immediately after the WOD. Bring a side-dish to share. Read about the 31 Heroes WOD HERE.

This Sunday, August 6th @ 9AM. BBQ and beverages immediately after the WOD. Bring a side-dish to share. Read about the 31 Heroes WOD HERE.

TODAY’S W.O.D:

A. “Amanda” CFF version

6 rounds for time of:
50 Double-unders
10 Hang Power Cleans (115lb/80lb)
then, 5 rounds of:           
5 Pull-ups           
10 Push-ups           
15 Squats
*Compare to 11/04/16. 50-minute cap.

B. Mobility 101 @ 10AM:
Point of Interest: Quads & Hamstrings

C. Strength 101 @ 6PM: "Bench Press & Arms"
1) Bench Press 5x5. Increase load. 2 minutes rests.
2) Giant Set Arms, 2-minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 06/19/17.

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

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