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

HD

April 15, 2015

Pre WOD

Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

WOD
Four sets for max calories/reps of:
60 seconds of Slammers
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Post WOD

3 sets

unilateral Farmers Carry (AHAP)

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