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

Monday

November 02, 2015

imagePre WOD

Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

WOD

Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)

Post WOD

3 sets

Hanging Knee raise 45 sec.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text