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

Thursday

October 11, 2017

Pre WOD

Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes

WOD

For time:
Assault Bike 40/30 Calories
Run 800 Meters
Row 1000 Meters

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