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TODAY’S WOD:

A. For time:
50 Dumbbell Snatch, alternate arms, LTBD
50 Slam Ball Over-the-shoulder (50lb/25lb)
Run 1 mile
30 DB Snatch
30 Slam Ball OTS
Run 800 meters
10 DB Snatch
10 Slam Ball OTS
Run 400 meters
200 Doubleunders
*Compare to 7/30/17.

B. Strength 101:
“Biceps & Abs”

1) 4 sets of 8 reps, increase loads.
BB Drag Curls
DB Hammer Curls
50 Crunches
1-minute rests.
2) 3 sets, increase loads.
Alternating DB Curls (5/arm)
Concentration Curls (8/arm)
25/side, Oblique Crunch
3) 3 rounds for time:
10 Leg Raises with Hip Lift
20 Bicycle Crunches
20 Standing Oblique Crunch w/DB per side
20 Standing Crossover Toe Touches w/DB per side
*Compare to 6/14/18.

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

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