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TODAY’S W.O.D:

A. 6 rounds for time:
4 per arm, Single Arm DB Chest Press on med ball @ 2011, increase load
Rest 60 seconds
8 Strict Dips, add weight if able
Rest 60 seconds
12 Bent Over Barbell Rows, increase load
Rest 60 seconds
Run 400 meters
Rest 60 seconds

B. Strength 101 at 10AM & 6PM:
"Shoulders"
Behind the Neck Barbell Press 15,10,8,8,6 reps for load.
Lateral Raises 5 sets of 8 reps.
Bent-Over Lateral with plates 5 sets of 8 reps
Dumbbell Shrugs 5 x 10 reps
**Rest 2 minutes after each giant set before repeating and increasing loads if you can.

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

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