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

Friday

April 15, 2016

Pre WOD

Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from March 30, 2016? Goal is to either go heavier today, or take two extra steps per set.

WOD

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

Post WOD

Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

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