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TODAY’S W.O.D:

A. Every 2** minute for 16 minutes:
     3 Sumo-Deadlifts @ 33X1*
*3-count down, 3-count on the floor to re-grip, explode up, 1-count hold at the top
**Increase load each set.
*Compare to 09/28/2016.

B. Four rounds for time:
     20 Medicine Ball Russian Twists (LTBD)
     15 Sit-ups (GHD or Abmat)
     10 Box Jumps w/90-degree rotation on top
*Compare to 09/28/2016.

C. Strength 101 at 10AM & 6PM:
Upper Arms:
Superset: Barbell Drag Curls
                 DB Lying Tricep Extensions
                 5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets. 
Superset: Alternating, DB Hammer Curls
                Tricep Kickbacks
                5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg: Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise

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

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