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TODAY’S WOD:

A. 4 rounds for time:
6 Box Jumps (30”/24”)
12 Kettlebell High Pulls (70lb/50lb)
*Compare to 11/27/17. 5-minute time cap.

B. 100 Chest-tap Kettlebell Swings for time. (50lb/35lb)
*Compare to 5/10/18.

C. AMRAP in 7 minutes: Burpees
*Compare to 7/25/17.

D. Strength 101:
“Arms #1”
1) 5 supersets, rest 1 minute between sets:
Skull crushers x 10 reps, increase load
Barbell Curl x 10 reps, increase load
2) 3 sets of 21’s Bicep Curl, increase load, rest 1 minute between sets
3) 4 supersets, rest 1 minute between sets:
Alternating DB Curl x 12, increase load
Single DB, OH Tricep Extension x 12, increase load
4) Glutes: 100 Pelvic Thrusts
*Compare to 8/21/18.

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

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