TODAY’S W.O.D:

A. AMRAP in 4 minutes of:
5 Kettlebell Sumo-Deadlift High Pull (0lb/50lb)
5 Wall Ball Shots (25lb-10’/20lb-9’)
Rest 2 minutes then REPEAT.
*Compare to 02/08/16.

B. Sumo Deadlift High Pull 3 sets of 5 reps.
Load stays the same. 1-minute rests.
*Compare to 07/25/13.

C. Strength 101 @ 6PM: “Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 06/30/17.

Post rounds/reps for A, load for B and loads for C to Members Area or comments.

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