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TODAY’S WOD:

A. 6 rounds for time:
4 per arm, Single Arm DB Chest Press on med ball @ 2011, increase load
Rest 60 seconds
8 Strict Dips, add weight if able
Rest 60 seconds
12 Bent Over Barbell Rows, increase load
Rest 60 seconds
Run 400 meters
*Compare to 1/23/18.

B. “Legs #6”
1) Superset:
Hamstring Raises on GHD, 5x6reps @ 30X3, no load
Drop Lunges w/DB’s, 5x10/leg @ 20X0
Rest 2 minutes between sets.
2) Superset:
Wide Stance Back Squat, 5x8reps @ 40X0
VMO development: “Sissy squat”, 1 ¼ squats, heels elevated, 5x8reps @ 5X00
Rest 2 minutes between sets.
3) 100 meters, walking lunges w/DB’s, LTBD (DB held on the side of the body with extended arms)
*Compare to 4/20/18.

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

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