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TODAY'S WOD:

A. Every 4 minutes for 20 minutes complete the following barbell complex without resting or setting the barbell down. Increasing load after each set. 
4 Shoulder Press  
3 Push Press  
2 Squat Jerks
1 Split Jerk, left side + 1 Split Jerk, right side
*Compare to 6/11/18.

B. “Filthy Fifteen” 
5 rounds for time of:
15 Pull-ups
15 Doubleunders
15 Squats
15 Push-ups
**17-minute time CAP. Compare to 6/23/16.

C. Strength 101:
Upper Arms:
1. Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets. 
2. Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
3. Glutes and Hips:
100 per leg: 
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
*Compare to 7/20/18.

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

 

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