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TODAY'S W.O.D:

A. "Beowulf"
For time:
Row 1000 meters
Run 800 meters
10 rounds of:
5 Ring Dips
10 Pull-ups
15 Jumping Ball Slams (50lb/25lb)
then, run 800 meters
Row 1000 meters
*Time cap 45 minutes.
*Compare to 7/22/17.

B. Strength 101:
Back Squats 10’s & 20’s
5x10 Back Squats. 
Increase load. 
2-minute Rests. 
Then 3x20 Back Squats (start at last set of 10's load) 
Increase load from there. 
2-minute Rests.
*Compare to 3/8/18.

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

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