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TODAY’S W.O.D:

A. “Tommy V”
For time:
21 Thrusters, 115lb
12 Rope Ascents, 15’ Ascent
15 Thrusters
9 Rope Ascents
9 Thrusters
6 Rope Ascents
*Compare to 02/27/17. Scale towel pull-ups 15-12-9 for rope climbs.

B. Strength 101 at 10AM & 6PM:
"Shoulders"
Behind the Neck Barbell Press 15,10,8,8,6 reps for load.
Lateral Raises 5 sets of 8 reps.
Bent-Over Lateral with plates 5 sets of 8 reps
Dumbbell Shrugs 5 x 10 reps
Rest 2 minutes after each giant set before repeating and increasing loads if you can
*Compare to 01/26/18.

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

 

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