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

November 18, 2015

imagePre WOD

Four sets of:
Bulgarian Split Squat x 6-8 reps each leg
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

WOD

Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Post WOD

Fish game!

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