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

Monday

May 22, 2016

Pre WOD

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps
(get as horizontal as possible)
Rest 60 seconds

WOD

AMRAP 15 minutes
Run 200 Meters
10 Alternating Single-Arm DB Snatches
15 Box Overs (20)
5 GHD or Abmat sit-up

Post WOD

Max rep Strict Pull-ups (once your feet touch the floor the set is over)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text