The year 2018 started off right with a little 2018 meter row, then some 1 rep Thrusters, jumping ball slams and push-ups on the slam ball. The 5PM class kicked butt! Happy New Year!

The year 2018 started off right with a little 2018 meter row, then some 1 rep Thrusters, jumping ball slams and push-ups on the slam ball. The 5PM class kicked butt! Happy New Year!

TODAY’S W.O.D:

A. Deadlift 5RM. Increase load. 15-minute time cap.
*Compare to 12/07/16.

B. 5 rounds for time of:
Max repetition Pull-ups
10 Shin Hops

C. Mobility 101 @ 10AM:
Point of Interest: The Hamstring Muscles

D. Strength 101 @ 6PM:
100 meters Walking Lunges (no load)
Superset for 5 rounds (not for time):
Hamstring Raises on the GHD x 5 reps
Stiff Leg Deadlift w/DB x 20 reps, increase loads.
Rest 2 minutes between each superset
End with 10 minutes of Jumprope
*Compare to 09/12/2017.

Post load for part A, each max rep count for pull-ups and time for part B, and loads for part D to Members Area or comments.

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