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

Friday

November 13, 2015

Pre WOD

Five sets of:
Bent-Over Barbell Row x 6-8 reps
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg
Rest 45 seconds
Wall Climbs x 2-4 repsimage
Rest 45 seconds

WOD

In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters

Post WOD

3 x 10

Weighted Hip extension

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