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TODAY’S WOD:

A. Complete 7 rounds for time:
10 x 10-meter shuttle runs
Rest 30 seconds
5 x 10-meter Kettlebell Front Rack Carry on the left side, 70lb/50lb
Rest 30 seconds
5 x 10-meter KB Front Rack Carry on the right side, 70lb/50lb
Rest 30 seconds
8 Deadbugs with Kettlebell, Right Arm
Rest 30 seconds
8 Deadbugs with Kettlebell, Left Arm
Rest 30 seconds

B. Strength 101:
“The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control. 
1) Wide-Grip Pull-ups, Behind the Neck
2) Close Grip Chins
3) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
4) Bent Over Dumbbell Rows, single arm
5) Straight Arm Dumbbell Pullover
*Compare to 5/23/18.

Post time for part A and reps completed + loads for part B to Members Area or comments.

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