18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Day

August 10, 2017

Friday

Pre WOD Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm Rest 60 seconds WOD For time: 400 Meter Run 50 Wall Ball Shots 20/14 40 Box Jumps or Step-Ups 24/20 30 Alternating Dumbbell Snatches 50/35 20 Toes...
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Thursday

Pre WOD Six sets of: Clean or Power Clean x 1.1 (rest 10 seconds between singles) Rest 2-3 minutes WOD Five rounds for time of: 30 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 GHD sit-ups
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