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TODAY’S W.O.D:

A. Every 90 seconds for 9 minutes:
3 Good Mornings, increase loads.
*Compare to 04/12/17.

B. Three rounds for time:
15 Sumo-Deadlift High Pulls, 75lb/55lb
15 Box Jumps, 24”/20”
15 Doubleunders (unbroken or 75 single unders)
*Compare to 01/04/10.

C. Strength 101 @ 6PM:
“Arms & Abs #1”
1) Start with 5 minutes of Roman Chair Sit-ups.
2) Upper Arms:
    Superset: Standing Bicep Curls
                    5 sets of 15,10,8,6,4 reps
                    Lying Tricep Extension
                    5 sets of 15,10,8,6,4 reps
    Rest 3 minutes.
    Superset: Alternate Dumbbell Curls
                    5 sets of 8 reps for load.
                    Tricep Kickbacks
                    5 sets of 8 reps
3) Abdominals:
    Strict Knees to Elbows 50 reps
    Strict Toes to Barbell    50 reps
    Crunches                    200 reps
    Flutterkicks                 100, 4 ct. reps
*Compare to 08/25/17.

Post loads for A, time for B and loads for C to Members Area or comments.

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