2017-06-16 05.40.19-2.jpg

TODAY’S W.O.D:

A. 3RM Deadlift. 12-minute cap.
Compare to 05/15/17.

B. “Quinn”
3rFT:
Run 400-meters
50 Sit-ups
50 Back Extensions
*Compare to 05/15/17.

C. Mobility 101 @ 10AM:
Point of Interest: Lower Back & Hips

D. Strength 101 @ 6PM:
“The Back #2”
1) 5 minutes Hip Extensions
2) Giant Set of the following, rest 3 minutes after each set, 4 total giant sets:
    Wide Grip Pull-up x 8 (scale: Partner Assist)
    Dumbbell Pullover x 15 reps, on med ball
    Wide Grip Bent Over Barbell row x 12 reps
    Kettlebell Row on GHD x 10 reps
*Compare to 07/27/17.

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

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