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TODAY’S W.O.D:

A. Max Height Box Jump, 12 efforts, increasing height of the box each effort.
15-minute time cap. Compare to 12/31/10.

B. “Freddie”
     Complete the following for time:
     15 Handstand Push-ups
     1 L-Pull-ups
     13 HSPU
     3 L-Pull-ups
     11 HSPU
     5 L-Pull-ups
     9 HSPU
     7 L-Pull-ups
     5 HSPU
     11 L-Pull-ups
     3 HSPU
     13 L-Pull-ups
     1 HSPU
     15 L-Pull-ups
*Compare to 08/17/16.

C. Mobility 101 @ 10AM:
Point of Interest: Quadriceps

D. Strength 101 @ 6PM:
“Arms & Abs #1”
1) Start with 5 minutes of Roman Chair Sit-ups.
2) Upper Arms:
    Superset: Standing Bicep Curls
                    5 sets of 15,10,8,6,4 reps
                    Lying Tricep Extension
                    5 sets of 15,10,8,6,4 reps
    Rest 3 minutes.
    Superset: Alternate Dumbbell Curls
                    5 sets of 8 reps for load.
                    Tricep Kickbacks
                    5 sets of 8 reps
3) Abdominals:
    Strict Knees to Elbows 50 reps
    Strict Toes to Barbell    50 reps
    Crunches                    200 reps
    Flutterkicks                 100, 4 ct. reps
*Compare to 09/29/17.

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

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