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TODAY'S W.O.D:

A. E3M for 15 minutes:
3 Deadlifts, increase load.
then...
E3M for 9 minutes:
1RM, increase load.
No dropping the barbell from the top.
*Compare to 3/8/17.

B. “Fran”
21-15-9 reps for time:
Thrusters 95lb/65lb
Pull-ups
*Compare to 1/11/18.

C. Strength 101:
1) Weighted dips 5x3. Increase loads. Rest 2 minutes.
2) 4 rounds of:
21’s Bicep Curls
8 Bent Over Rows, palms up, tempo 31X2
50 Leg Levers
50, 4ct. Flutter kicks
*Compare to 6/6/18.

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

 

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