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TODAY'S W.O.D:

We are completing the Open WOD 18.4 this evening starting at 5pm. The doors will open at 4:45pm. Please arrive on time for the regular classes. This WOD will be done in heats and each heat will last 9 minutes. 

Morning classes from 5am until 1pm:

A. Every 3 minutes for 36 minutes:
1st 3 minutes: Forward, Single Unders (reps)
2nd 3 minutes: Backward, Single Unders (reps)
*Compare to 01/12/18.

B. Strength 101 @ 10AM (not offered at 6PM this evening):
Upper Arms:
Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets. 
Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg: 
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
*Compare to 02/12/18.

Evening classes from 5pm until 8pm:

C. Open WOD 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
*Time cap: 9 minutes

Complete details HERE

Post total reps for part A, loads for part B and scores/reps for part C to Members Area or comments. 

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