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

Friday

November 06, 2014

Pre WOD

Bench Press 10 x 10 50% of max.

WOD

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post WOD

Db Row 3 x 8

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