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

Monday

May 01, 2016

Pre WOD

Five sets of:
2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
Rest 2 minutes

WOD

Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

Post WOD

Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

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