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

Monday

December 14, 2015

imagePre WOD

Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps

WOD

Three rounds for time of:
20 Kettlebel Swings (24/16 kg)
15 Pull-Ups
400 Meter Run

Post WOD

100 Flutter kicks

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