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

Thursday

November 12, 2015

Pre WOD

Five sets of:

Press x 4-6 reps

Rest 60-90 seconds
Farmer’s Carry x 100 Metersimage
Rest 60-90 seconds

WOD

Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

Post WOD

Weighted V ups 50 reps

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