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TODAY’S W.O.D:

A. Push Jerk 2RM. 15-minute time cap.

B. “Mary”
Complete as many rounds/reps as possible in 20 minutes of:
5 Handstand Push-ups
10 1-legged squats, alternate legs
15 Pull-ups
*Compare to 12/30/14.

C. Mobility 101 @ 10AM:
Point of Interest: The Lats and Obliques

D. Strength 101 @ 6PM:
“Chest”
Superset: DB Flies on Med Ball
                Single Arm DB Chest Press per arm
                12,8,6,4 reps for loads.
                90 second rests.
Superset: DB Pull-Over on Med Ball
                4 sets of 10 reps, increase loads.
                Strict Dips (Stationary, no rings)
                4 sets of 8 reps, add load if able.
                2 minute rests.
Glutes and Hips:
100 per leg, lying side leg raises, back against the wall.
*Compare to 01/17/18.

Post load for part A, rounds for part B and loads for part D to Members Area or comments. 

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