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

Monday

July 10, 2016

Pre WOD

Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

WOD

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

Post WOD

“Helen”
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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