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TODAY’S W.O.D:

A. Complete as many reps as possible in 20 minutes of:
20 Medicine Ball Cleans (25lbs/20lbs)
12 x 10-meter Shuttle Runs, two hand touch

B. Bent Over Rows, 5x3 for loads. 90 second rests.
Compare to 11/16/2017.

C. Strength 101 @ 10AM and 6PM:
“Back”
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) Floating Deadlifts 5 sets of 15, 12, 10, 8, 6 reps for load.
3) Bent Over Dumbbell Rows, singe arm
4) Straight Arm Dumbbell Pullover
Compare to 10/09/2017.

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

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