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

Friday

August 19, 2016

Pre WOD
RomWOD

WOD

Four sets of:
Good Mornings x 8-10 reps
Rest 45 seconds
Supine Ring Rows x 10-12 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Post WOD

For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 600 Meters

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