TODAY’S W.O.D:

A. 3 rounds for time:
15 Hang Power Cleans (LTBD)
20 Rollouts with Barbell
25 Sumo-Deadlift High Pulls
*Compare to 10/25/16. 15-minute cap.

B. Every 2 minutes for 10 minutes:
8 Dumbbell Flyes @ 23x1. Load stays the same.

C. Mobility 101 @ 10AM:
Point of Interest: Middle and Upper Back

D. Strength 101 @ 6PM:
“Dumbbell Fun” for loads.
Arnold Press 3x12.
Chest Press 3x8.
Reverse Flye 3x5.
Bent Over Row 3x12.
Hammer Curls, alternating arms 3x14.
Tricep Extension, single DB. 3x12.
*Compare to 07/18/17.

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

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