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

Friday

July 08, 2016

Pre WOD
Every 3 minutes, for 15-18 minutes (5-6 sets):
Bench Press

Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight

WOD
Four rounds for time of:
Run 400 Meters
15 Push Presses (115/75 lbs)

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