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TODAY’S W.O.D:

A. “The Chief”
Complete as many reps as possible in 3 minutes of:
3 Power Cleans (135lb/95lb)
6 Push-ups
9 Squats
*Five total rounds. Rest 1 minute between rounds.
Compare to 03/01/17.

B. Strength 101 @ 6PM: “Back and Biceps”
5 sets*. 3-minute rests between sets. Maintain strict control during each exercise.
The exercises:
Wide-Grip Pull-up x 5 reps
Close-Grip Chin-ups x 10 reps
Dumbbell Bent Over Row x 8 reps per arm
Standing Barbell Curl x 15, 10,8, 6, 4 reps
Hammer Curls x 8 reps
Alternating Dumbbell Curl x 8 reps
*Compare to 08/15/17.

Post total reps for A and loads for B to Members Area or comments.

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