TODAY’S WOD:

3 rounds for time:
800 meter Run
21 Sumo Deadlift High Pull (95lb/65lb)
15 Hollow Rocks

Post time to Members Area. Compare to 12/09/16.

TODAY’S STRENGTH TRAINING:

“Dumbbell Fun”

For load and form:
Arnold Press 3 x 12
Chest Press 3 x 8
Reverse Fly 3 x 5
Bent Over Row 3 x 12
Hammer Curls, alternating arms 3 x 14
Triceps Extension, Single DB, 3 x 12

Increase load for each set. Rest 2-minutes between each set.

Post-Strength Training:
5 rounds for time, equipment – Medicine Ball:
20 Side Bends (ball overhead – bent arm)
20 Seated Trunk Rotation (arms tight)
20 V-up, ball pass (h2f & f2h)

Post loads to Members Area.

PowerClass.

PowerClass.

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