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TODAY’S W.O.D:

A. 10 efforts of a 500-meter Row for time. D.S. 6.5.
Rest 90 seconds between efforts.
*Record times for each row. Hold within 3 seconds of your first effort. 
Compare to 11/09/2017.

B. Strength 101 at 10AM & 6PM:
“The Back”
1) 4 supersets of:
10 Good Mornings, sumo stance
6 Strict Wide Grip Pull-ups, unbroken reps
1-minute rests. Increase load on both.
2) 3 supersets of:
8 per side/DB Bent Over Row
10 Back Extensions
1-minute rests. Increase load on B.O.R. No load on back extension just F.R.O.M.
3) Tabata’s for the Abs, alternating between the two exercises for 8 minutes. 20-seconds of work followed by 10 seconds of rest:
Superman’s, reps
Single-leg, alternating, Jack Knives, reps

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

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