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TODAY’S W.O.D:

A. Complete as many rounds/reps as possible in 12 minutes of:
10 Wall Ball Shots (20# - 10’/14# - 9’)
5 Medicine Ball Cleans
*Compare to 09/29/16.

B. Deadlift 1RM.
The athlete will have 10 minutes to find their 1RM Deadlift. No dropping the bar from the top of the DL. The athlete must maintain control of the barbell throughout the entire lift.
*Compare to 01/25/17.

C. Mobility 101 @ 10AM:
Point of Interest: I.T. Band & Quads

D. Strength 101 @ 6PM: “Posterior Chain Exercises”
Face Pulls 5x12
Back Extensions 4x25
Pendlay Row 3x8
Barbell Glute Bridge 3x12
*Increase loads with the row and bridge, if able. Rest 1-2 minutes between sets.
*Compare to 08/11/16.

Post total rounds/reps for A, 1RM load for B and loads for D to Members Area or comments.

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