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TODAY’S W.O.D:

A. Every minute for 16 minutes:
1st minute: Hang Muscle Snatch (empty barbell or PVC), 45 seconds
2nd minute: Overhead Squats (empty barbell or PVC), 45 seconds
3rd minute: Hip and Back Extension x 8 reps
4th minute: As many Double-unders as possible
*Compare to 01/30/17.

B. Hang Power Snatch, 8x2.
Increase load.
Rest 90 seconds between sets.
*Compare to 01/30/17.

C. Strength 101 @ 6PM:
“Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 08/23/17.

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

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