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

Friday

December 28, 2015

Pre WOD

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps (as soon as you break set is terminated)
Station 3 – Alternating Pistols x 20 reps (scale off box or band if needed)

WODimage

Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

Post WOD

Foam roll / Mobility

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