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

Day

September 13, 2017

Thursday

Pre WOD Three sets of: Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg Rest 2 minutes Weighted Pull-Up x 2-3 reps Rest 2 minutes WOD AMRAP 6 10 Bike Cals. 10 GHD sit ups Rest 5 minutes AMRAP 6 Run 100m 5 Thrusters 135/95
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Wednesday

Pre WOD A. Push Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Rest 2 minutes between sets and use that time to prep for the conditioning workout WOD Three rounds for time of: 10 Deadlifts (275/185 lbs) 15 Ring Dips 30...
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