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TODAY’S W.O.D:

A. Complete as many reps as possible in 9 min. of: 
8 Slamball Shouldering (50#/25#) 
4, 4ct. CFF Mountain Climbers
2 Wall Walk-ups
*Compare to 02/02/2016.

B. Back Squats 3x3. Increase loads.
*Compare to 11/02/2015.

C. Mobility 101 @ 10AM:
Point of Interest: Hamstrings and Glutes

D. Strength 101 @ 6PM:
“Shoulders”
Superset: Arnold Press
                  Bent Over Lateral Raise
                  5 sets of 8 reps for loads
Rest 1 minute between sets.
Superset: Upright Row
                  Behind the Neck Press
                  5 sets of 6 reps for loads
Rest 90 seconds between sets.
Glutes and Hips:
100 Pelvic Thrusts

Post total reps for part A, loads for part B and loads for part D to Members Area or comments.

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