TODAY’S W.O.D:

A. AMRAP in 30 minutes:
Run 400 meters
Row 500 meters
Snatch, touch-n-go x 3 (60kg/35kg or LTBD)
*may receive in the power position or squat

B. Strength 101 @ 6PM:
1) Hamstring Raises on GHD 5x5 reps @ 30X3
2) High box step-ups, dumbbells, 4x12 reps @ X0X0
3) VMO development: 1 ¼ squats, heels elevated, 5x8 reps @ 5X00
*Compare to 07/19/17.

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

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