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TODAY’S W.O.D:

A. Deadlift 5RM, 15-minute time cap. Touch-n-go. 
*Compare to 2/12/18.

B. For time:
Run 400 meters
30 Double-unders or Tuck Jumps (TJ)
12 Dumbbell Thrusters (LTBD)
Run 200 meters
40 Doubleunders or TJ
12 DB Thrusters
Run 100 meters
50 Doubleunders or TJ
12 DB Thrusters
*Compare to 9/13/17. 15-minute time cap.

C. Strength 101:
Bench Press & Arms
1) Bench Press 5x5. Increase load. 2 minutes rests.
2) Giant Set Arms, 2-minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 12/19/17.

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

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