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

Rows Squats HSPU

Pre WOD Death by Ring Rows WOD Back Squats 5×5 Post WOD Max HSPU in 5 minutes
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Pistols Deads PU

Pre WOD 50 pistol squats each leg WOD 5 rounds 10 Deads 155/95 20 Box Jumps 24/20 10 Pull ups Post WOD 50 KTE
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DU WB SDHP T2B

Pre WOD Max DU in 2 minutes WOD 3 rounds 30 WB 20/14 30 SDHP 75/55 Post WOD 50 T2B
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Row PP

Pre WOD Burgener warm up WOD compliments of CrossFit.com For time: Row 300 meters 135 pound Push press, 20 reps Row 300 meters 135 pound Push press, 15 reps Row 300 meters 135 pound Push press, 10 reps Row 300 meters 135 pound Push press, 5 reps Post WOD Roll & stretch
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BBJ TWB

Pre WOD 50 Burpee Box Jumps 24/20 WOD Tabata Wall Ball 20/14 Post WOD Max plank hold
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Dips flips and deads

Pre WOD Death by dips WOD AMRAP 20 10 deads 135/95 15 box jumps 24/20 250m row Post WOD 50 KB flips 53/35
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DU KBS PP Burpees

Pre WOD 150 DU WOD 5 rounds 15 KBS 53/35 10 PP 95/65 5 Burpees Post WOD roll & stretch!
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PU and PU

Pre Wod Max rep H2H swings in 3min Wod AMRAP 15 Run 100ft 10 Pullups 10 Pushups Post WOD 300 singles for time
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