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

Monday

October 05, 2015

Pre WOD

Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.

WOD

For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Post WOD

Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14)

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