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TODAY’S W.O.D:

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

B. Met-Con:
“Filthy Fifteen”
5 rounds for time of:
15 Pull-ups
15 Doubleunders
15 Squats
15 Push-ups

Post loads for part A and time for part B to Members area. Compare to 08/06/18.
**17-minute time CAP.

TODAY’S STRENGTH TRAINING:

“The Back #5”
1) Bent Over Barbell Rows, palms down, 5x5, increase loads. 2-minute rests.
2) Back Extensions (GHD), 5x8, slow and controlled. 2-minute rests.
3) Bent Over Row w/plates, 5x8, tempo 31X2. 2-minute rests.
4) Farmer Carries (Kettlebells), holding top of shrug, 5x40-meters for time. 1-minute rests.

Post loads to Members area. Compare to 12/19/18.

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