TODAY'S WOD:

A. Every minute for 12 minutes do 3 Power Cleans. Load remains the same for all sets.

B. Run or row a 5K for time.

Post load for part A and specify run or row plus time in Members area. Compare to 09/26/13.

TODAY'S STRENGTH TRAINING:

"Back and Biceps #1"

1) Bent over DB Row, 5 sets of 6 reps per side
Straight BB Drag Curls, 5 sets of 8 reps
2-minute rests. Increase loads.

2) Straight Arm DB Pullover, 6 sets of 6 reps
Alt. DB Curl, 6 sets of 6 reps per arm
2-minute rests. Increase loads.

3) Good Mornings, 5 sets of 5 reps, close stance
DB Preacher Curl, 5 sets of 8 reps per arm
2-minute rests. Increase loads.

Post loads to Members area. Compare to 06/12/19.

Wing Lam. Thanks for dropping in Wing!

Wing Lam. Thanks for dropping in Wing!

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