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

January 06, 2016

Pre WOD

Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

WOD

Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
300m Row

Post WOD

3 sets

Side Planks 30 seconds

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