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

Friday

June 23, 2016

Pre WOD

Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

WOD

For time
Row 1000m
50 Shoulder to overhead 115/75

Post WOD

Biceps Curl Challenge 90/40
Max reps

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