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

Thursday

September 06, 2017

Pre WOD

Shoulder Press
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

WOD

For time:
1000 Meter Row
100 Wall Ball Shots (20/14 lbs)
1000 Meter Run

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