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

Friday

December 04, 2015

Pre WOD

Four sets of:
Pause Front Squats x 6 reps
Rest 3 minutes

All four sets should be heavy, working sets.

WOD

Against a 10-minute runninimageg clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Post WOD

Mobility

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