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TODAY’S W.O.D:

A. For time:
Run 400 meters
Row 500 meters
Run 800 meters
Row 1000 meters
Run 400 meters
Row 500 meters
*Compare to 07/01/15.

B. Mobility 101 @ 10AM:
Point of Interest: Calves and Hamstrings

C. Strength 101 @ 6PM:
“The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control.
1) Wide-Grip Chins Behind the Neck
2) Close Grip Chins
2) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
3) Bent Over Dumbbell Rows, single arm
4) Straight Arm Dumbbell Pullover
*Compare to 07/21/17.

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

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