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TODAY’S WOD:

A. Power Cleans, 5x3, load stays the same.
2-warm-up sets to increase loads. 1-minute rests.
*Compare to 6/26/18.

B. For time:
21 Power Cleans (135lb/95lb) or LTBD
9 Rope Climbs, 15’ ascent
15 Front Squats
6 Rope Climbs
9 Thrusters
3 Rope Climbs
*Compare to 12/27/17. 14-minute time cap.

C. Strength 101:

“Shoulders and Triceps #1”

1) Rainbow press x 6 (back to front = 1) + Close grip bench press (triceps) x 15
5 sets. Increase loads. 2-minute rests.
2) Front DB raise x 8 + Rear DB raise x 8 + Overhead laterals (palms up) x 8
5 sets. Increase loads. 2-minute rest.
2) Lying DB Extensions x 12 + Tricep Kickbacks x 10 (both) + Cross Body Extensions x 8/arm
5 sets. Increase loads. 2-minute rests.
*post loads for 1, 2, 3 to Members Area.

Post loads for part A, time and loads for part B, and loads for 1,2,3 for part C to Members Area or comments.

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