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

HD

April 21, 2015

Pre WOD

Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

WOD

Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)

Post WOD

Cool down Row/Roll

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