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TODAY’S W.O.D:

A. Complete as many rounds as possible in 3 minutes of:
     5 Wall Ball Shots (20lb-10’/14lb-9’)
     4 Burpees
Five total rounds. One-minute rests in between rounds.
*Compare to 08/24/17.

B. For time: 
100, 4ct. Flutter kicks
100 Squirms
100 Cycling Crunches
100 Russian Twists, no weight
*Compare to 08/24/17.

C. Mobility 101 @ 10AM:
Point of Interest: The Shoulders

D. Strength 101 @ 6PM:
Back Squats 10’s & 20’s
5x10 Back Squats. 
Increase load. 
2-minute Rests. 
Then 3x20 Back Squats, start at last set of 10's load. Increase load from there. 2-minute Rests.
*Compare to 11/07/17.

Post rounds completed for part A, time for part B and loads for part D to Members Area or comments. 

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