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

Monday

January 04, 2016

0Pre WOD

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

WOD

21-15-9

135/95 lb Power Clean
Chest-to-Bar Pull-Ups

Post WOD

Cool down Row

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