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

Monday

November 16, 2015

imagePre WOD

Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps
Rest 90 seconds

WOD

For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

Post WOD

Tabata Flutter kicks

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