2017-09-20 05.52.48-2.jpg

TODAY’S W.O.D:

A. Six rounds for time:
Row 250 meters
25 GHD Sit-ups
*Compare to 12/14/12.

B. Mobility 101 @ 10AM:
Point of Interest: Quads

C. Strength 101 @ 6PM:
1) Strict Weighted Wide Grip Pull-ups, 5x3
2) Weighted Hyperextension, 4x12
3) 3 rounds, superset:
Barbell Curls (LTBD) x 10
Lying Triceps Extensions (LTBD) x 12
*Increase loads on each. Rest 2 minutes between sets for 1 & 2. Rest 3 minutes between supersets, increasing load each set if able.
*Compare to 03/10/17.

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