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TODAY’S WOD:

A. 10 efforts of a 500-meter Row for time. D.S. 6.5. 
Rest 90 seconds between efforts.
*Record times for each row. Hold within 3 seconds of your first effort. 
*Compare to 2/2/18.

B. Strength 101:
“Shoulders #4”
1) 4 x 8, Seated Arnold Press, increase loads, 25 Leg raises for rest after each set. 
2) 5 x 6, Behind the Neck Shoulder Press, increase loads, 90 second rests. 
3) One-minute ON/one minute OFF for 7 minutes of an Overhead hold, hands shoulder width, arms extended, active shoulder (LTBD, increase loads if able). 
4) 30-seconds ON/30-seconds OFF for 6 minutes, Handstand Hold, nose to wall.
*Compare to 5/10/18.

Post times for part A and loads for part B to Members Area or comments.

 

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