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TODAY’S W.O.D:

A. 5 rounds for time:
25 Thrusters (95lb/65lb) or LTBD
500 Meter Row, damper at 6
*Compare to 09/15/16.

B. Strength 101 at 10AM & 6PM:
“Legs #2”
Superset:
Back Squat 15,12,10,8,6 reps for load.
Hamstring Raises 5 sets of 8 reps.
Superset:
Sissy Squats 5 sets of 8 reps @ 5200 tempo
Walking Lunge with Dumbbells 5x10-meters
Rest 2 minutes between supersets.

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

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