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


May 22, 2016


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


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)

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