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

Friday

August 10, 2017

Pre WOD

Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm
Rest 60 seconds

WOD

For time:
400 Meter Run
50 Wall Ball Shots 20/14
40 Box Jumps or Step-Ups 24/20
30 Alternating Dumbbell Snatches 50/35
20 Toes to Bar
400 Meter Run

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