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TODAY'S W.O.D:

A. 3 efforts max rep Front Squats at bodyweight. Rest TBD.

B. “Drop and Gimme? Say What?”
100 Knees to Elbows for time. Every time you drop off the pull-up bar, do 20 Push-ups. 
*Compare to 04/06/11.

C. Strength 101 at 10AM & 6PM:
“Chest”
Superset:
DB Flies on Med Ball
Single Arm DB Chest Press per arm
12,8,6,4 reps for loads., 90 second rests.
Superset:
DB Pull-Over on Med Ball
4 sets of 10 reps, increase loads.
Strict Dips (Stationary, no rings)
4 sets of 8 reps, add load if able., 2 minute rests. 
Glutes and Hips:
100 per leg, lying side leg raises, back against the wall. 
*Compare to 02/13/18.

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

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