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TODAY’S W.O.D:

A. Every 2 minutes for 10 minutes:
5 Deadlifts, no sumo deadlifts, increase loads.

B. AMRAP 20 minutes:
5 Tempo Back Squats @ 33X2 w/LTBD
8 Box Jumps (30”/24”)
3 Strict Pull-ups
*Compare to 02/13/17.

C. Strength 101 at 10AM & 6PM:
1) Warm-up: 
Three rounds of 10m High Knees + 10 Kickbacks+10m Duck Walk + 10 Sotts Press.
2) E3MO3M for 15 minutes: 
3 Power Snatch + 2 OHS + 1 Hang Squat Snatch. Increase load. 
3) Accessory work: 
3x12 Weighted hip extensions
3x10 Straight Leg Deadlifts
3x 25 Hip Thrusts.
*Compare to 12/27/16.

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

 

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