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TODAY’S W.O.D:

A. “Balboa”
4 rounds for time:
100 Single-unders
400 Meter Run
10 Bodyblasters (Burpee/Pull-up/Knees to Elbows)
*Compare to 04/30/17.

B. Strength 101 at 10am & 6PM:
“Arms”
1) 5 supersets, rest 1 minute between sets:
Skullcrushers x 10 reps, increase load
Barbell Curl x 10 reps, increase load
2) 3 sets of 21’s Bicep Curl, increase load, rest 1 minute between sets
3) 4 supersets, rest 1 minute between sets:
Alternating DB Curl x 12, increase load
Single DB, OH Tricep Extension x 12, increase load
4) Glutes: 100 Pelvic Thrusts 

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

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