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TODAY’S W.O.D:

A. Complete as many rounds as possible in 3 minutes of:     
5 Wall Ball Shots (20lb-10’/14lb-9’)     
4 Burpees
Five total rounds. One-minute rests in between rounds.
*Compare to 09/09/16.

B. For time:
100, 4ct. Flutter kicks
100 Squirms
100 Cycling Crunches
100 Russian Twists, no weight

C. Mobility 101 @ 10AM:
Point of Interest: Feet and Ankles

D. Strength 101 @ 6PM:
Back Squats 10’s & 20’s
5x10 Back Squats. Increase load. 2-minute Rests.
Then 3x20 Back Squats, start at last set of 10's load.
Increase load from there. 2-minute Rests.
*Compare to 05/16/17.

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

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