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TODAY’S W.O.D:

A. 21-15-9 reps for time:
Push-ups
Sumo-Deadlift High Pulls (95lb/65lb)
*Compare to 01/14/2015.

B. EMOM for 22 minutes:
1st minute: 2 x 10-meter KB Goblet Carry + 5 Squats
2nd minute: 2 x 10-meter Walking Lunges
*Compare to 11/07/2017.

C. Strength 101 @ 6PM:
“Arms & Abs #1”
1) Start with 5 minutes of Roman Chair Sit-ups.
2) Upper Arms: 
    Superset: Standing Bicep Curls
                    5 sets of 15,10,8,6,4 reps
                    Lying Tricep Extension w/DB
                    5 sets of 15,10,8,6,4 reps
    Rest 3 minutes.
    Superset: Alternate Dumbbell Curls
                    5 sets of 8 reps for load.
                    Tricep Kickbacks
                    5 sets of 8 reps
3) Abdominals:
    Strict Knees to Elbows 50 reps
    Strict Toes to Barbell    50 reps
    Crunches                    200 reps
    Flutterkicks                 100, 4 ct. reps
*Compare to 09/29/2017.

Post time for part A and loads + completion (can you keep to every minute for each movement?) and loads for part C to Members Area or comments.

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