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TODAY'S W.O.D:

A. Two-phase Floating Deadlift, 8x3*
*3 second pause at the knee + 5 second pause floating
*Increase loads. Two-minute rests.

B. Complete as many rounds/reps as possible in 7 minutes:
3 Jumping Ball Slams (50lb/25lb)
5 Kneeling Ball Slams
7 Burpee Ball Slams

C. Strength 101 @ 6PM:
“Arms”

3 sets. 3-minute rests between sets, not exercises. Increase load. Slow and controlled.

Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm
*08/11/17.

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

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