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

Thursday

December 17, 2015

imagePre WOD

Four sets of:
Bench Press x 4-6 reps
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60-90 seconds

WOD

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

Post WOD

Hollow Rocks Tabata

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