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

Friday

May 08, 2015

Pre WOD

Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

WOD
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch 50/30
Rest 90 seconds

Post WOD

mobility

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text